Everyday Athletes Now – CrossFit

View Public Whiteboard

Bench Press (5×5 AHAP)

Front Rack Lunge (4×10 each leg)

Metcon (AMRAP – Rounds and Reps)

AMRAP 18

200m run

20 barbell rows

5 box jumps

3 strict pull ups

Everyday Athletes Now – CrossFit

View Public Whiteboard

Push Jerk (5×3 @90%)

Misfit snatch complex EMOM (x3 every 2:00 for 8min @70%)

misfit snatch complex

Squat snatch

Ohs

Hang snatch

Ohs

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here

Everyday Athletes Now – CrossFit

View Public Whiteboard

Metcon (3 Rounds for reps)

Every 5min for 15 min

9 mu (c2b)

18 power snatch (75/55)

20/18 cal row

rest remainder

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

30 sit ups

30 front squats (115/75)

Deadlift (3×15)

Everyday Athletes Now – CrossFit

View Public Whiteboard

Back Squat (5×5 @90% of 5RM)

Power Clean (4x :90 on/:90 rest)

Metcon (AMRAP – Rounds and Reps)

AMRAP 9

10 thrusters (115/75)

1 rope climb(20 ring rows)

Everyday Athletes Now – CrossFit

View Public Whiteboard

Squat Snatch (4×5 @ 75%)

Metcon (AMRAP – Reps)

AMRAP 9

3 c2b

3 deadlift (185/135)

6/6

9/9

etc

Metcon (Time)

5RFT

20 du

15 sit ups (GHD if done before)

5 squat snatch (125/85)

rest :30

Everyday Athletes Now – CrossFit

View Public Whiteboard

Dumbbell Bench Press (5 max sets w/ 50/35)

**at least 8 reps for the first set

Split Squats (3×10 each)

back rack

Metcon (4 Rounds for reps)

4 rounds for reps

:20 max cal bike

:40 rest

:20 pull up

:40 rest

:20 kb swing (70/53)

:40 rest

:20 db push press (50/35)

:40 rest

Everyday Athletes Now – CrossFit

View Public Whiteboard

Push Jerk (5×4 @80%)

Misfit Clean Complex (x2 @75% every :90 for 9 min)

Complex:

Power Clean+push jerk+front squat+hang clean+split jerk

Metcon (Time)

3rft

100′ db walking lunge (50/35)

10 mu (c2b)

30/25 cal row

Everyday Athletes Now – CrossFit

View Public Whiteboard

Metcon (5 Rounds for reps)

Every 3 min for 15 min

15 TTB

15 box jump overs

15 overhead squats (95/65)

rest remainder

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

5 sumo DLHP (135/95)

4 db burpee step overs (50/35)

Deadlift (3×15)