Everyday Athletes Now – CrossFit

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Front Squat (10×2 @70%)

Metcon (AMRAP – Rounds and Reps)

AMRAP 17

20 DB Front Rack Lunges

20 DB Push Press

20 Strict TTB

Metcon (No Measure)

3 rounds

20 Band Triceps

25 Band Pull Aparts

Everyday Athletes Now – CrossFit

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Sumo Deadlift (5×3 @75%)

Metcon (3 Rounds for reps)

AMRAP 7

max OHS

*first 50 reps 115/85

second 50 reps 135/95

Time remaining 155/105

Rest 3:00

AMRAP 7

Max Bench Press

*first 50 reps 135/95

second 50 reps 155/105

Time remaining 185/125

Rest 3:00

AMRAP 7

Max Deadlifts

*first 50 reps 185/135

second 50 reps 225/155

Time remaining 275/185

Everyday Athletes Now – CrossFit

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Power Clean (6×2 *pausing)

3 pauses per rep:

at knee

at power position

at catch

**2 sec pause each

Metcon (Time)

3 rounds

15 power cleans(115/85)

20 pushups

directly into 2 rounds

27/21 cal row

75 du (225 singles)

directly into

400m run

Everyday Athletes Now – CrossFit

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Clean Pull + Hang Squat Clean + Jerk (x1 EMOM 6)

Hang Squat Clean + Push Jerk (EMOM 6 @55%)

1-6+1

2-5+2

3-4+3

4-3+4

5-2+5

6-1+5

Metcon (7 Rounds for reps)

Every 3:00 for 21:00

400m run

12 TTB

Everyday Athletes Now – CrossFit

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Split Jerk (3×3, 4×2, 5×1)

3×3 Push Jerk

4×2 Pausing Split Jerk

5×1 Split Jerk up to heavy single

Jack Squat (Time)

For time:

21 Front Squats(135/95)

21 KB Swings(70/53)

400m run

15 Front Squats

15 KB Swings

400m run

9 Front Squats

9 KB Swings

400m Run

Everyday Athletes Now – CrossFit

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Metcon (AMRAP – Reps)

50 Strict HSPU for time OR Max reps in 10 minutes

Metcon (3 Rounds for reps)

AMRAP 4

27 cal row

27 burpees

27 C2B

AMRAP 4

21 cal row

21 burpees

21 TTB

AMRAP 4

15 cal row

15 burpees

15 pullups

Everyday Athletes Now – CrossFit

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Back Squat (Sets of 4,2,4,2,4,2)

Heavy as possible on each set, rest 2:00 between

Back Rack Lunge (2×14)

Isabel (Time)

For Time: 30 Snatches, 135# / 95#