Everyday Athletes Now – CrossFit
Warm-up (No Measure)
Pause Power position clean warmup
4×3 @50%
Hang Power Clean (2 reps @85% every 2 minutes for 12 minutes)
Shoulder Press (2×10)
Metcon (Time)
5rft
20 walking lunges
20 sit-ups
Everyday Athletes Now – CrossFit
Back Squat (3×3 @87.5%)
5 false grip ring rows between each set
Metcon (AMRAP – Rounds and Reps)
Amrap 20
400m run
24 wall balls (20/14)
12 hand stand push-ups
Good Mornings (3×20 (95/65))
Everyday Athletes Now – CrossFit
Push Press (4×4 @80%)
Push Jerk (3×3 80%)
Metcon (AMRAP – Rounds and Reps)
Amrap 20
Run 400m
15 kb swings
15 ttb
Everyday Athletes Now – CrossFit
Front Squat (4×4 @82.5%)
:30 hand stand hold between each set
*add a March for difficulty
Metcon (Time)
3RFT
30 cal row
20 dumbbell snatch (55/35)
30 pull-ups
Front Rack Lunge (4×10)
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
Pause Power position snatch warmup
4×3 @50%
Hang Snatch (2 reps every 2 minutes for 12 minutes @85%)
Metcon (Time)
4rft
15 deadlifts (185/135)
60 air squats
120 du
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
3 rounds
10 pvc passthroughs
10 goblet squats
10 kipping swings
10 sit-ups
Back Squat (5×5 @72.5%)
Bench Press (2×5 @80% of 5RM)
Metcon (AMRAP – Rounds and Reps)
Amrap 15
Row 300/250m
21 overhead squats (75/55)
Everyday Athletes Now – CrossFit
Metcon (Time)
Partner workout for time
2k Row buy in( partners switch every 250m
3 rounds
60 deadlifts (155/105)
50 thrusters (75/55)
40 Burpees over partner
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
20 overhead squats
20 kb swings
20 Burpees
Back Squat (3×3 85%)
Metcon (Time)
For time
25 sit-ups
15 Power snatches (95/65)
20 sit-ups
15 Power snatches
15 sit-ups
15 power snatches
10 sit-ups
15 Power snatches
Romanian Deadlift (4×12 increasing weight each set)
Everyday Athletes Now – CrossFit
Push Press (4×5 70%)
Single Arm Dumbell Press (3×8 (55/35))
Use kb or db
Metcon (Time)
4rft
400m run
21 sit-ups
15 kb swings
9 push-ups
Everyday Athletes Now – CrossFit
Front Squat (4×4 80%)
5 strict pull-ups in between each set
Metcon (Time)
8 rft
4 front squats (185/125)
8 bar facing burpees