Everyday Athletes Now – CrossFit

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Back Squat (Heavy single)

Back Squat (5×3 @90%)

Squat Clean (7×1 @90%)

Metcon (Time)

3 RFT

21 bench press (135/95)

21 sumo dlhp(115/75)

100′ farmers carry (heavy)

rest 2:00

Everyday Athletes Now – CrossFit

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Metcon (Time)

3RFT

5 Squat Snatch (155/105)

10 bar muscle ups(c2b)

15 cal row

Metcon (3 Rounds for reps)

AMRAP 4 x 3rounds

20 double db ground to overhead (35/25)

200m run

max rope climbs(ring rows)

rest 2:00

Sandbag Squats (4×10(150/100))

Everyday Athletes Now – CrossFit

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Snatch (6×3 @75-80%)

Metcon (Time)

4 RFT

15 Power cleans (155/105)

25 bar facing burpees

30/25 cal row

Paused Front Squat (3×1 @90%+)

Everyday Athletes Now – CrossFit

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Metcon (AMRAP – Rounds and Reps)

AMRAP 4

16 db snatch (50/35) (8 each side)

8 burpees

then: 2:00 couch stretch

Back Squat (8×3 @67% EMOM)

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

200m row

20 pistols

10 clean and jerk (135/95)

Power Clean (4×1 @80%)

Clean Pull (4×1 @ 105%)

Everyday Athletes Now – CrossFit

Gym open 7:30-11am…come in anytime between then to do the workout! Chance will be there so ask him any questions you may have

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Split Jerk (7×2 @80%)

Metcon (Time)

4RFT

3 rope climbs (30 ring rows)

15 situps

15 db box step-overs (35/20)

Sumo Deadlift (3×3 AHAP)

Everyday Athletes Now – CrossFit

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Metcon (Time)

21-15-9

cal row

ring dips

deadlift (185/125)

Metcon (4 Rounds for reps)

AMRAP 3 x 4rounds

30 shoulder to overhead (115/75)

100m run

max c2b (or muscle ups)

rest 2:00

Back Rack Lunge (4×10)

Everyday Athletes Now – CrossFit

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Clean and Jerk (6×3 @75%)

Paused Front Squat (3×2 @80%)

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

200m run

15 ohs (115/75)

15 TTB

Everyday Athletes Now – CrossFit

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Back Squat (8×3 @65% EMOM)

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

5 power snatch (135/95)

7 C2B

Power Snatch (4×1 @85%)

Snatch Pull (4×1 @105%)

Snatch Grip Deadlift (4×1 AHAP)