Everyday Athletes Now – CrossFit
Metcon (Time)
For time
20 cleans @70%
rest 3:00
15 cleans @75%
rest 3:00
10 cleans @80%
Metcon (Time)
3RFT
500m row
12 mu (c2b)
24 db snatch (50/35)
Everyday Athletes Now – CrossFit
Back Squat (Die Set)
choose weight for 8-12 reps
50% for 8 paused reps
75% for 6 reps
max rep set at chosen weight
CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)
17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#
Metcon (AMRAP – Rounds and Reps)
AMRAP 9
3 strict pullups
6 pullups
9 c2b
Everyday Athletes Now – CrossFit
Metcon (Time)
3RFT
25/20 cal row
25 push jerk (115/75)
25 pushups
Metcon (5 Rounds for reps)
Every 3:00 for 15:00
50′ db front rack lunge (50/35)
12 db thrusters (50/35)
12 ttb
Everyday Athletes Now – CrossFit
Squat Clean (Heavy single)
Metcon (No Measure)
3 rounds
max hang squat cleans @ 70%
Bar facing burpees**
**subtract number of cleans from 40 and that is the number of burpees to be performed
Metcon (AMRAP – Reps)
AMRAP 10
100 du
10 db burpee box overs (35/20)
100 du
10 db burpee box overs
100 du
max rep db burpee box overs
Everyday Athletes Now – CrossFit
Front Squat (5×8 @70%)
Metcon (5 Rounds for distance)
Every 3:00 for 15:00
30 wall balls
3 rope climbs
max distance row
Push Press (3x max reps @ 115/75)
Everyday Athletes Now – CrossFit
Sumo Deadlift (5×2 Heavy)
Metcon (Time)
3RFT
21 hang power cleans
15 sit ups
9 mu(c2b)
Bench Press (5×12 @60%)
12 goblet squats each round (70/53)
Everyday Athletes Now – CrossFit
Snatch
20 reps @ 70%
rest 3:00
15 reps @ 75%
rest 3:00
10 reps @ 80%
Metcon (Time)
4RFT
500m/450m row
21 db deadlift (70/50)
Metcon (AMRAP – Reps)
AMRAP 10
2 burpees
2 ttb
4/4
6/6
8/8…
Everyday Athletes Now – CrossFit
Back Squat (“Die Set” )
choose weight you can get for 8-12
set of 8 @ 50% of chosen weight
set of 6 @75% of chosen weight
1 set of max effort reps at chosen weight
CrossFit Games Open 15.3 (AMRAP – Reps)
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders
Metcon (No Measure)
3 rounds not for time
:30 hand stand hold
:60 rest
:30 shoulder taps
:60 rest
Everyday Athletes Now – CrossFit
Metcon (Time)
6rft
6 sumo dlhp (135/95)
9 lateral bar burpees
12 pull-ups
Metcon (3 Rounds for reps)
3 rounds
Amrap 4
15 power snatch (75/55)
15 box jump overs
15 pushups
Rest 2:00
Everyday Athletes Now – CrossFit
Push Jerk (1RM)
Metcon (Time)
for time
30-20-10
ring dips
ttb
alt db snatch (50/35)
Metcon (3 Rounds for reps)
amrap 4 x 3
100’db lunge (50/35)
10 db box step over
max rep du
rest 2:00