Everyday Athletes Now – CrossFit

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Push Jerk (EMOM x 8 (4 rounds))

1 – 2 pausing push jerks + 1 push jerk

2 – :30 overhead hold

Metcon (5 Rounds for reps)

:30/:30Deadlifts

:30/:30push jerks

:45/:45 deadlifts

:45/:45 push jerks

1:00/1:00 deadlifts

1:00/1:00 push jerks

:45/:45 deadlifts

:45/:45 push jerks

:30/:30 deadlifts

:30/:30 push jerks

m – 115/135/155/135/115

w – 75/95/105/95/75

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

1:00 light row + 60% max hspu

1:00 light row + hand stand practice (50m walk)

1:00 light row + 50% hspu

1:00 light row + hand stand practice

1:00 light row + 40% hspu

Metcon (Time)

4RFT

200m run

8 mu (c2b)

200m run

12 db snatches (50/35)

Metcon (No Measure)

EMOM x 9

1- strict ttb

2 – GHD Static Hold (hollow hold)

3 – Banded good morning

Everyday Athletes Now – CrossFit

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Back Squat (EMOM x 12 @58%)

Even minutes – 6 back squats

Odd minutes – 3 front squats

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Everyday Athletes Now – CrossFit

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DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
***Each round Every 2:30

Metcon (4 Rounds for reps)

4 rounds”

1:00 – TTB

1:00 – Power snatches

1:00 – thrusters

1:00 – cal row or bike

2:00 rest

*75/55

Everyday Athletes Now – CrossFit

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Muscle-ups (1x max reps)

scale to pull ups

Back Squat (4×9 @ 75%)

Metcon (Time)

3RFT

30 cal row

20 burpees

10 sandbag over shoulder

Everyday Athletes Now – CrossFit

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Metcon (Weight)

5 sets of 6 db thruster

3 sets of 9 db bent over row

1 set of 50 sit ups

rest 1:00 between all sets

Metcon (Weight)

3 sets

10 db box step ups

10 db bench press

rest 2:00 between rounds

Everyday Athletes Now – CrossFit

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Snatch (Every 2:30 for 5 sets)

55% of snatch

high hang power

hang power

power

high hang squat

hang squat

squat

Metcon (5 Rounds for reps)

Every 4:00 for 20:00

9 box jump overs

15 dumbbell front squat(50/35)

15/12 cal row

Everyday Athletes Now – CrossFit

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Romanian Deadlift (Every 2:00 for 10:00)

5 Tempo RDL

hand stand practice

Metcon (Time)

21-15-9

Strict Pull ups

HSPU

Metcon (Time)

For Time:

21 DL (185/135)

400m run

15 DL

400m run

9 DL

400m Run

Everyday Athletes Now – CrossFit

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Back Squat (EMOM 12 @55% of back squat)

Even minutes – 6 back squat

Odd minutes – 3 Front squats

Metcon (Time)

For Time:

2K row

directly into:

10 Rounds:

3 power cleans (135/95)

6 pushups

9 air squats

Everyday Athletes Now – CrossFit

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Back Squat (EMOM 12 @55% of back squat)

Even minutes – 6 back squat

Odd minutes – 3 Front squats

Metcon (Time)

For Time:

2K row

directly into:

10 Rounds:

3 power cleans (135/95)

6 pushups

9 air squats

Metcon (No Measure)

3 sets:

10 box step ups

10 db bench press