Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Band Circuit

then

10 kb deadlifts

10 kb swings

10 goblet squats

Deadlift (10×3 @65%)

Metcon (AMRAP – Reps)

power snatch

1 set of max unbroken 115/75

Metcon (Time)

4 Rounds

24 Double Unders

16 Calorie Row

12 Wallballs 20/14lbs

8 Burpee Box Jump Overs 24/20″

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

5 Rounds

5 Gymnastics Kips

5 Hang Clusters

5 Lateral Burpees

Front Squat (3RM)

Metcon (AMRAP – Rounds and Reps)

AMRAP 16 Minutes

3 Muscle Ups/c2b

3 Clean and Jerks 135/95lbs

3 Muscle Ups/c2b

3 Clean and Jerks 135/95lbs

Rest 1:00

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Walking warmup

Knee hug

Quad pull

Side lunge

inchworm

broad jump

Warm-up (No Measure)

4 rounds

3/3 Lateral bound

MB rotational Slam

Close Grip Bench Press (3RM)

Single Arm DB Row (4×8 heavy)

Metcon (AMRAP – Rounds)

Groups of 3 AMRAP 10

Carry Medley x50′ each

sandbag

farmers (heavy)

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

10-8-6-4

Overhead GFYs

Calorie Row

*GFY= 2 reverse lunges + 1 squat

Hang Snatch (Work up to a heavy 3)

Metcon (3 Rounds for weight)

1×20 Overhead Squat AHAP

1×20 Thruster AHAP

1×15 Push Jerk AHAP

Metcon (Distance)

AMRAP 4 Minutes

30 Lateral Burpee over Rower

Max Distance Row in remaining time

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Band Circuit

Then

AMRAP 5:00

10 Burpee Box Jumps

10 Single Arm DB Push Press

10 Single Arm OHS

Clean and Jerk (1RM)

Metcon (Time)

4 Rounds

25 Box Jump Overs 36/30″*

15 Hang Squat Snatch 95/70lbs

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

3 Rounds

5 Inch worms + Push Up

10 Jump Squats

5 Gymnastics Kips

Then

Run 400m

Metcon (AMRAP – Rounds and Reps)

AMRAP 17 Minutes

7 DB Power Clean 50s/35s

14 Wallballs 20/14lbs to 10/9′

7 Toes to Bar

Metcon (4 Rounds for reps)

EMOM 16 Minutes

1- 1 set of UB Strict Pull Ups*

2- 16 (8/8) Front Rack Lunges (light moderate load)

3- Plank

4- Rest

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

20 RDLs

20 Hang Cleans

20 Push Jerks

:20 AAB Sprint

Deadlift (2×10)

Metcon (Weight)

Power clean and Jerk

TNG 20-15-10 building

Metcon (3 Rounds for reps)

EMOM 12 Minutes

1- 1 Set of UB Strict Toes to Bar*

2- 25 DB Strict Press (light weight, speedy reps)

3- Plank

4- Rest

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

5 Rounds of “Cindy”

5 Pull ups

10 Push Ups

15 Air Squats

Front Squat (work up to a heavy single then 10×3 @70% *tempo )

Metcon (Time)

For Time

3 Rounds of:

20 Power Cleans 135/85lbs

20 Bar Facing Burpees

then,

3 Rounds of:

10 Power Cleans 175/105lbs

20 Bar Facing Burpees

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Walking Warm-up

Knee hug

Quad pull

side lunge

hamstring

inchworm

duck walk

Warm-up (No Measure)

4 rounds

5 single leg box jumps (little box)

5 Slam ball slams (heavy)

Close Grip Bench Press (4×6 building)

Barbell Row (3×10 AHAP)

Metcon (3 Rounds for reps)

Teams of 3:

Cluster sets

5:00

Max Yoke Carry (alternate runs)

2:00 rest

5:00

Max Sandbag over shoulder (50-150lb)

2:00 rest

5:00

Max Sets of 3 DL (275/185)

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

3 rounds

10 PVC Passthroughs

10 OHS

10 DB Snatch

Snatch

Every 2:00 for 16:00

Above Knee Snatch + Below Knee Snatch + Snatch

Sets 1-2: Technique Focus

Sets 3-6: Build in weight, NO misses

Sets 7-8: Technique Focus

Metcon (2 Rounds for reps)

2 Rounds

AMRAP 2:00

12 OHS 115/75

Max Calorie Row in Remaining Time

Rest 2:00

AMRAP 2:00

15/12 Calorie Row

Max OHS in Remaining Time

Rest 2:00