Everyday Athletes Now – CrossFit

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

Metcon (AMRAP – Rounds and Reps)

ARMAP 15

15 db push press

15 ring rows

15 air squats

Weighted Hip Bridges (4×8)

Everyday Athletes Now – CrossFit

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

NO FAILS!

Metcon (Time)

5RFT

21 Sumo DL high Pull

2 rope climbs

Romanian Deadlift (2×15 then…)

snatch grip press behind the neck

5×5

Everyday Athletes Now – CrossFit

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DB Front Rack Lateral Squats (4×5 each side AHAP)

Complete 10 ring pushups each round

Back Squat (5×5 @70%)

Bench Press (5RM)

Use overhead pressing grip

Everyday Athletes Now – CrossFit

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Metcon (Time)

3 rounds

Max Effort Plank

rest 2:00 between each

* total time is score

Deadlift (5RM)

Metcon (Time)

15-12-9

Sandbag over shoulder (150/100)

bar muscle up (c2b)

Everyday Athletes Now – CrossFit

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Shoulder Press (3RM)

Back Rack Lunge (3x10ea AHAP)

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

4 Power Snatch (155/105)

8 ring dips

12 box jump overs

Everyday Athletes Now – CrossFit

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Hang Snatch (2RM)

Metcon (AMRAP – Reps)

AMRAP 8

3 bar facing burpees

3 shoulder to overhead (135/85)

6

6

9

9

etc

Toes-To-Bar (3 x max reps)