Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Run 400m

Then

EMOM For 6:00

5 Strict Pull Ups

10 Empty bar Thrusters

Hang Power Clean (6×3 @70%)

Metcon (4 Rounds for reps)

Every 3:30 for 14:00 (4 rounds)

12 barbell rows 135/95

100m run

4 Power Snatches 135/95

Romanian Deadlift (3×10 moderate weight)

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Run 400m

Then

EMOM For 6:00

5 Strict Pull Ups

10 Empty bar Thrusters

Hang Power Clean (6×3 @70%)

Metcon (4 Rounds for reps)

Every 3:30 for 14:00 (4 rounds)

12 barbell rows 135/95

100m run

4 Power Snatches 135/95

Romanian Deadlift (3×10 moderate weight)

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Band Circuit then…

3 Rounds

10 Alt. DB Snatch

10 Jump Squats

Back Squat (3×3 @85%)

Metcon (Time)

4 Rounds

Row 500m

20 Sit Ups

24 S-Arm DB Hang Clean and Jerk 50/35lbs

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Pushup Technique

Squat Clean and Jerk

10 Squat Clean & Jerk @70%

Rest :60

8 Squat Clean & Jerk @72.5%

Rest :60

6 Squat Clean & Jerk @75%

Push Press (3×6 AHAP)

Push Press (3×6 AHAP)

Metcon (AMRAP – Rounds and Reps)

AMRAP 11

11 DB Snatch (35/25)

11 push ups

100ft bear crawl

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Band Circuit

2 Rounds

15 Empty bar RDLs

20 Knees to Elbows

25 Calorie Row

Back Squat (4×4 @80%)

Metcon (Time)

20 Double Unders

20 HSPU

10 Rope Climbs

40 Double Unders

20 HSPU

8 Rope Climbs

60 Double Unders

20 HSPU

6 Rope Climbs

80 Double Unders

20 HSPU

4 Rope Climbs

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

AMRAP 6:00

Row 150m

10 Box Jumps

10 DB Thrusters

Power Snatch (x9 TNG every 4:00 for 12:00)

Metcon (4 Rounds for reps)

AMRAP 2:00 x 4

10 Thrusters 95/65lbs

3 Muscle Ups (c2b)

Rest 2:00 Between AMRAPs

Glute-Ham Raises (3×10)

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

2:00 Goblet Squat Hold

Then

3 Rounds

5 pull-ups

10 Air Squats

Run 200m

Back Squat (5×5 @70%)

Metcon (Time)

3 Rounds

300m Run

25 Pull Ups

20 Step Through Lunges

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

2 rounds

20 Empty Bar Low Hang Squat Clean Thrusters

20 Push Ups

Hang Squat Clean (1RM)

Metcon (AMRAP – Rounds)

Every 4 Minutes Until Failure*

13 Burpee Box Jumps 24/20″

11 Clean and Jerk 135/95lbs

9/7 Muscle-ups (C2B)

*Stop if you finish six rounds

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

15 Goblet Squats

15 Box Jumps

15 Scap Squeezes

15 Kip Swings

15 Box Jumps

15 Goblet Squats

Back Squat (5 @70% 4 @80% 3 @85%)

Metcon (3 Rounds for reps)

*AMRAP 4 Minutes

100′ HS Walk

30 Box Jump Overs 24/20″

Max Rep Alternating DB Snatch 50/35lbs in remaining time

Rest 2:00

*AMRAP 4 Minutes

30 Box Jump Overs 24/20″

30 Alternating DB Snatch 50/35lbs

Max distance HS Walk in remaining time (5′ = 1 rep)

Rest 2:00

*AMRAP 4 Minutes

30 Alternating DB Snatch 50/35lbs

100′ HS Walk

Max Rep Box Jump Overs 24/20″ in remaining time

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

1:00 each

Seated Hamstring

Seated Adductor

Pigeon

Pec

Lat

Warm-up (No Measure)

Kipping/TTB/Muscle Up Tech. 10 min

Push Press (5×5 Building)

Metcon (AMRAP – Rounds and Reps)

AMRAP 14

400m run

15 pushups

15 Ring Rows