Everyday Athletes Now – CrossFit
Warm-up (No Measure)
Kipping Technique 10 min
Front Squat (8×3 @ 60%)
Weighted Hip Bridges (3×12 ahap)
Metcon (AMRAP – Rounds and Reps)
AMRAP 11
15 Air Squats
15 Sit Ups
15 Ring Rows
Everyday Athletes Now – CrossFit
Clean Grip DL (7×1 Tempo)
7 sec up and 7 sec down
Metcon (5 Rounds for reps)
Every 4:00 for 5 rounds
3 muscle ups (6 pullups)
6 TTB
9 Deadlifts (225/155)
15/12 cal row
Everyday Athletes Now – CrossFit
Metcon (Time)
For Time:
50/35 cal row
2 rounds of Kelly
50/35 cal row
Kelly: 400m run
30 box jumps
30 wall balls
Metcon (No Measure)
3 rounds:
1 minute hollow hold
20 sit ups
rest 2:00 between sets
Metcon (No Measure)
Extra Work:
3 rounds
25 band pull aparts
25 band triceps
Everyday Athletes Now – CrossFit
Push Jerk (3×3 @ 80% pausing for 2sec in catch position)
Push Jerk (Every 2 min for 10 min x3 building)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
21 kb swings (53/35)
14 kb reverse lunge (53/35)
7 push jerks (135/95)
Everyday Athletes Now – CrossFit
Pausing High Hang Squat Clean + Pausing Front Squat +High Hang Squat Clean + Front Squat (5×1 AHAP)
Pausing High Hang Squat Clean + Pausing Front Squat +High Hang Squat Clean + Front Squat (5×1 AHAP)
Metcon (Weight)
EMOM x 7
7 hang Squat Cleans + 1 Push Jerk
6 hang Squat Cleans + 2 Push Jerk
5 hang Squat Cleans + 3 Push Jerk
4 hang Squat Cleans + 4 Push Jerk
3 hang Squat Cleans + 5 Push Jerk
2 hang Squat Cleans + 6 Push Jerk
1 hang Squat Cleans + 7 Push Jerk
Metcon (Time)
10 RFT
7 thrusters
7 pullups
7 burpees
(75/55)
Everyday Athletes Now – CrossFit
Muscle Snatch (5×3 Moderate Weight)
Squat Snatch (EMOM x5 : 5 touch and go squat snatches)
Metcon (Time)
5RFT
10 power snatches (95/65)
10 box jump overs
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
10 min Kipping OR handstand work
Dumbbell Strict Press (**Single arm 5×5 Building to a heaviest 5)
Single Leg RDL (5×5 Heavy)
Metcon (Time)
AMRAP 13
100m Farmers carry
100′ walking lunge
20 pushups
Everyday Athletes Now – CrossFit
Deadlift (3-6-9-12-15: unbroken at 60%)
30% max HSPU between each set
Metcon (Time)
3 RFT
800m run
80 DU(160 singles)
21 Push Press (115/85)
Everyday Athletes Now – CrossFit
Metcon (AMRAP – Reps)
1:00 light row
60% max pullups
1:00 light row
12 dips
1:00 light row
50% max pullups
1:00 light row
9 dips
1:00 light row
40% max pullups
1:00 light row
6 dips
Hang Clean Pull + Hang Power Clean + Clean Pull + Power Clean (5×1 Building)
Metcon (Time)
For Time: * 9 min cap
50 Power Cleans (135/95)
**on the minute – 5 TTB
Everyday Athletes Now – CrossFit
Back Squat (EMOM 12 @65%)
Even – 6 back squat
Odd – 3 Front Squat
Metcon (4 Rounds for reps)
AMRAP 3
21/15 cal row
21 Lateral Rower Burpees
max ohs (75/55)
rest 3:00
AMRAP 3
18/13 cal row
18 lateral rower burpees
max ohs (95/65)
rest 3:00
AMRAP 3
15/11 cal row
15 lateral rower burpees
max ohs (115/85)
rest 3:00
AMRAP 3
12/9 cal row
12 lateral Rower burpees
max ohs (135/95)