Everyday Athletes Now – CrossFit

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Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
Rest 2:00 between lifts

Metcon (Time)

3 rounds

15 hip bridges (185/135)

25 band pressdowns

15 db curls

Metcon (No Measure)

Bike sprint tabata

8 rounds

:20on/:20 off

Everyday Athletes Now – CrossFit

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Clean (1RM)

Metcon (AMRAP – Reps)

AMRAP 5

max rep clean @85%

Metcon (3 Rounds for reps)

AMRAP 5 x3 rounds

200m Run

21 Deadlifts (185/135)

max rope climbs

rest 2:00

Everyday Athletes Now – CrossFit

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Back Squat (3RM)

Warm-up (No Measure)

AMRAP 4

8 goblet squats

6 burpees

8 cal row

Metcon (Time)

3RFT

12 thrusters (135/95)

16 bar facing burpees

20 TTB

Everyday Athletes Now – CrossFit

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Snatch (1RM)

Metcon (AMRAP – Reps)

AMRAP 5

Max snatch at 85%

Metcon (Time)

For time

75/60 cal row

50 wall balls

25 box step overs (35/25)

Everyday Athletes Now – CrossFit

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Back Squat (8×3 @70%)

Power Snatch (4×1 @90%)

Snatch Pull (4×1 @115%)

Snatch Pull (4×1 @115%)

Metcon (Time)

For Time

25 Front Squats (185/135)

100′ hand stand walk (50 shoulder taps)

25 Front Squats

Everyday Athletes Now – CrossFit

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Back Squat (8×3 @70%)

Power Snatch (4×1 @90%)

Snatch Pull (4×1 @115%)

Metcon (Time)

For Time

25 Front Squats (185/135)

100′ hand stand walk (50 shoulder taps)

25 Front Squats

Everyday Athletes Now – CrossFit

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Push Press (4×2 @90%)

Deadlift (work up to 1RM)

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

20 alternating DB snatch (50/35)

15 box jump overs

10 c2b

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

10 min Technique

TTB or Kipping

Snatch Balance (5×3 building weight)

Metcon (5 Rounds for time)

5 Rounds

15 ohs (115/75)

15 burpees over bar

100′ farmers carry (70/53)

rest 2:00

Everyday Athletes Now – CrossFit

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Snatch Balance (5×3 building weight)

Warm-up (No Measure)

10 min Technique

TTB or Kipping

Metcon (5 Rounds for time)

5 Rounds

15 ohs (115/75)

15 burpees over bar

100′ farmers carry (70/53)

rest 2:00