Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

3 rounds

200m run

10 banded good mornings

10 empty bar thrusters

Back Squat (3×10 @ 60%)

Metcon (Time)

30-20-10

cal row

TTB

Double KB/DB Push Press(35/25)

Cash Out

400m Run (Time)

Max Effort 400m Run
x3 with 2:00 rest between runs

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

4 Steady Rounds

10 wall balls

12 overhead lunge w/ empty barbell

200m run

Metcon (Time)

3 Rounds

Hand over Hand Sled pull

25 Wall balls

Metcon (Time)

AMRAP 5 Minutes

10 DB Snatch 50/35lbs

5 Chest to Bar Pull Ups

Rest 2:00

For Time

100/60 Calories row

Rest 2:00

AMRAP 5 Minutes

8 DB Snatch 70/50lbs

4 Bar Muscle Ups

Rest 2:00

For Time

35 Overhead Squats (135/95)

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Ankle/Calf tissue work on KB

Ankle Mobility

3 Steady Rounds

12 Sit ups

12 KB swings

12 cal row

Squat Snatch (4×5 @70-75%)

Metcon (Time)

3 RFT

12-9-6

Deadlift

DB Box Step Over (50/35)

REST 3:00 after each round

**deadlift weights:

225/135

275/185

315/215

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Stations:

1: Foam roll – quads, hip flexors, glutes. lats 1:00 each

2: Stretch – hip flexors, adductors, pigeon, lats 1:00 each

3: movement – yoga pushup, split squat, glite bridge, t-spine rotation 2×12 each

Sots Press (5×5 building weight)

Snatch (Technique work)

hang/power position/ high pull

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

10 bench press (115/75)

12 ring rows

15 KB Swings (53/35)

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Soft Tissue Work on Triceps and Biceps and pecs

3 Steady Rounds

10 DB push press

15 cal row

20 DU (60 Singles)

Split Jerk (5×4 @80%)

Metcon (Time)

1000m Row

directly into…

3RFT

9 Thrusters (115/85)

11 TTB

9 Squat Snatch(115/85)

11 TTB

Everyday Athletes Now – CrossFit

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Misfit Clean Complex 2.0 (1 rep every :90 for 9 min)

Power clean + hang power clean + squat clean + hang squat clean + split jerk

Metcon (Time)

5RFT

10 back rack lunges (115/75)

200m Run

60 DU (180 Singles)

Deadlift (2×15)

Everyday Athletes Now – CrossFit

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Push Jerk (EMOM 10 )

1 push jerk + 1 split jerk building weight

Metcon (Time)

Heavy Grace

30 Clean and Jerks (185/135)

Metcon (Time)

For Time

Buy in: 800m run

21-15-9

Deadlift (185/135)

box jump overs

TTB

cash out: 800m run

Everyday Athletes Now – CrossFit

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Ring Dips (Max Unbroken Set)

Thruster (10 Rep Max)

Metcon (Time)

For Time:

10 wallballs

15/12 cal row

20 wall balls

15/12 cal row

30 wall balls

15/12 cal row

40 wall balls

15/12 cal row

50 wall balls

15/12 cal row

Everyday Athletes Now – CrossFit

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Shoulder Press (1 rep max)

Metcon (No Measure)

3 rounds not for time

25 sit ups

50 double unders

1:00 hand stand practice

rest 2:00 between rounds

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

Suitcase Carry 50m per arm

30 walking lunge

20 pushups