Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

10 min Kipping work

-kip

-ttb

-muscle up transition

Bench Press (6×3 @75%)

Metcon (Time)

3 RFT

400m run

10 db push press (50/35)

10 ring rows

Everyday Athletes Now – CrossFit

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Power Snatch (x2 @75% EMOM 8)

Metcon (Time)

For Time

500m row

40 thrusters (45/35)

500m row

30 thrusters

500m row

20 thrusters

500m row

10 thrusters

Everyday Athletes Now – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Amrap 4

50 single unders

10 kB swings

10 pullups

Squat Clean and Jerk (6×2@85%)

Metcon (Time)

3RFT

80 du

40 Db snatch (50/35)

Everyday Athletes Now – CrossFit

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Split Jerk (4×3 building)

Metcon (Time)

5RFT

250m row

20 kb swings (70/53)

10 strict pullups

Cash Out

Metcon (Calories)

6 assult bike sprints

:20 work 1:40 rest

max calories

Everyday Athletes Now – CrossFit

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CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

10 min kipping technique work

Front Squat (5×3 @70%)

Metcon (AMRAP – Rounds and Reps)

AMRAP 18

Steady, moderate pace

20 alt db snatch (50/35)

20 sit ups

20 burpees

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

3 Rounds

10 push press

10 box jumps

20 ring rows

Power Clean + Push Jerk (x2 @75% EMOM for 8 min)

Metcon (Time)

For Time

100′ HS walk (100 shoulder taps)

50 wall balls

25 hang power cleans (135/95)

50 wall balls

100′ HS walk (100 shoulder taps)

Everyday Athletes Now – CrossFit

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Metcon (AMRAP – Reps)

AMRAP 3

30 cal row

max lateral burpees over rower

Squat Snatch (6×2 @80-85%)

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

20/15 cal row

15 hspu

10 deadlift (185/135)