Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

2 rounds

400m run

5 pushups

10 squats

Squat Clean (7×1 @90%)

Metcon (4 Rounds for reps)

AMRAP 2 Minutes x 4

15 Sit Ups

20 Burpee Box Jump Overs 24/20″

Rest 2:00

Continue where you left off each new AMRAP.

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

4 Rounds

:30 Free-Standing HS Hold

10 Back Rack Jump Squats

10 Behind the neck press

Hang Squat Snatch (7×2 @ 80%)

Back Squat

As part of your warm-up

8 Tempo Pause Squats @35%

6 Tempo Down Fast Up @55%

Then:

AMRAP @ 70% (no tempo)

BEAT YOUR SCORE FROM WEEKS 1&2

Metcon (3 Rounds for reps)

AMRAP 3:00 x 3

10 Power Snatch 95/65lbs

20 Wallballs 20/14lbs

Rest 2:00

Continue where you left off each AMRAP.

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

15 Band Pull-Aparts (Palms down)

Then

3 Rounds

10 Front Squats

5 Bar Facing Burpees

10 Push Press

Then

15 Band Pull-Aparts (Palms Up)

Squat Clean and Jerk (6×3 @75%)

Metcon (Time)

4 Rounds

10 Calorie Row

15 KB Swing 50/35

20 Box Jump Overs 24/20″

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

3 Rounds

5 Yoga Pushups

15 hip bridges

25 straight arm pressdowns (band)

Bench Press (6×3 building)

Weighted Hip Bridges (4×8 heavier than last week)

10 db bicep curls each set

Metcon (AMRAP – Rounds and Reps)

AMRAP 13

100′ suitcase carry L

100′ suitcase carry R

25 sit ups

25 DB push press 35/20

25 DB bent over row 35/20

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

4 Rounds

10 Calorie Row

10 Single Leg KB Deadlift

10 Push-Ups

Deadlift (10×3 @65%)

Metcon (4 Rounds for reps)

AMRAP 3:00 x 4

8 DB Hang Snatch 50/35

10 Strict HSPU

25 Double Unders

Rest 3:00

Restart each AMRAP.

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

AMRAP 5:00

10 Hang Power Clean and Jerk

20 Double Unders

:30 Wall Sit

Push Jerk (10-8-6-2)

start around 70%

Metcon (Time)

4 Rounds

12 Double DB Front Squats 35/20

9 Double DB Box Step Overs 35/20 to 24/20″

Rest :30 between each round

4 Rounds

9 Double DB Box Step Overs 35/20 to 24/20″

12 Double DB Front Squats 35/20

Rest :30 between each round

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

20 Calorie Row

20 KB High Pulls

20 KB Squats

20 Calorie row

Squat Clean (8×2 @85%)

Metcon (Time)

10-15-20

Deadlift 185/125lbs

Goblet Lunge Steps 53/35

Rest 2:00

20-15-10

Deadlift 185/125lbs

Goblet Lunge Steps 53/35

Strict Toes-To-Bar (4×10)

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

3 rounds

10 pvc passthrough

10 overhead squats

10 overhead lunges

Hang Squat Snatch (6×3 @70%)

Back Squat

As part of your warm-up

8 Tempo Pause Squats @35%

6 Tempo Down Fast Up @55%

Then:

AMRAP @ 70% (no tempo)

BEAT YOUR SCORE FROM WEEK 1

Metcon (3 Rounds for reps)

3 Rounds

AMRAP :30

Max Rep Shoulder to OH 135/95lbs

AMRAP :30

Max Rep Bar Facing Burpees

AMRAP :30

Max Rep Shoulder to OH 135/95lbs

AMRAP :30

Max Rep Bar Facing Burpees

Rest 1:30

This is a continuous 2:00 round with a 1:30 rest after each.

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Band circuit

then

2 rounds

10 banded goblet squats

6/6 bottoms up press

Clean and Jerk (6×4 @75%)

Metcon (Time)

10 Alternating DB Snatch 50/35lbs

10 Toes to bar

60′ HS Walk

Rest 1:30

20 Alternating DB Snatch 50/35lbs

20 Toes to bar

60′ HS Walk

Rest 1:30

30 Alternating DB Snatch 50/35lbs

30 Toes to bar

60′ HS Walk

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

3 rounds

5 yoga pushups

10 DB bent over row

15 situps

Bench Press (5×3 building)

Weighted Hip Bridges (4×8 heavy)

15 band tricep pressdowns each round

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

400m run

16 SL RDL 53/35

15 pushups