Everyday Athletes Now – CrossFit

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Hang Clean (x3 @70% every 2min for 12min)

Metcon (Time)

For Time:

50 single arm db hang clean (50/35)

100 du

40 c2b(pullups)

100 du

30/25 cal row

100 du

20 bar mu (c2b)

Everyday Athletes Now – CrossFit

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Front Squat (3×3 @92.5%)

Metcon (No Measure)

Single leg squats 2x10each leg

then…

tabata planks

8 rounds :20/:10

Metcon (Time)

3 RFT

25 deadlifts (185/125)

25/20 cal row

25 box jumps

rest :90

Everyday Athletes Now – CrossFit

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Shoulder Press (2×10 then 1 rep every :90 for 12min)

Warm-up (No Measure)

Bottoms up press 4x8each side

band pull apart 4×15

Metcon (Time)

For Time:

20 ttb

10 burpees

18 ttb

10 burpees

16 ttb

10 burpees

14 ttb

10 burpees

12 ttb

10 burpees

Everyday Athletes Now – CrossFit

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Back Squat (4×4 @87.5%)

Weighted Hip Bridges (3×10)

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

15 wall balls

10 sit ups

40′ handstand walk (scale: 20 shoulder taps)

Everyday Athletes Now – CrossFit

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Hang Snatch (x3 @70% every 2min for 12min)

**hang below knee

Metcon (Time)

3RFT

30 Thrusters (75/55)

20 Bar facing burpees

10 strict hand stand pushups

Sots Press (5×5 from back rack)

Everyday Athletes Now – CrossFit

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Back Rack Lunge (3×5 each leg)

10 deficit push-ups each round

Back Squat (5×5 @77.5%)

Bench Press (5×5 )

Press grip

Metcon (Time)

For time

Run 200m

20 squat snatch(115/75)

Run 200m

Everyday Athletes Now – CrossFit

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Hang Clean and Jerk (x1 @90% every 2:00 for 12min)

Metcon (Time)

3RFT

20 double dumbbell deadlift (70/50)

run 200m

20 box jump overs

Sots Press (5×5)

front rack

**db if need be

Everyday Athletes Now – CrossFit

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Front Squat (3×3 @90%)

Glute-Ham Raises (3×6)

10 zercher squats each round

Metcon (3 Rounds for time)

3 Rounds

20 sit ups

15 thrusters(115/75)

10 box step ups (35/15)

5 mu(c2b)

rest 2:00

Everyday Athletes Now – CrossFit

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Shoulder Press (2×10 then x3 ahap every 3:00 for 12 min)

Deadlift (5×1 @85%)

Metcon (Time)

For Time

4 rounds

row 250m

15 burpees

10 ring rows

Everyday Athletes Now – CrossFit

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Front Rack Lunge (4x6each leg)

:30 plank each round

Back Squat (4×4 @85%)

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

2 short rope climbs

4 hand stand pushup (deficit if you choose)

6 power cleans(185/115)