Everyday Athletes Now – CrossFit

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Squat Clean (EMOM x12 1 rep @70%)

Metcon (3 Rounds for reps)

Every 5:00 f0r 15:00

Row 500m

30 db snatch (50/35)

max box jump over in remaining time

score is box jumps

Seated Dumbbell Press (3×10)

Everyday Athletes Now – CrossFit

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Deadlift (4×4 @70% **no bounce)

Metcon (AMRAP – Reps)

AMRAP 12

2 overhead squats (115/75)

1 Muscle Up(Strict pullup)

4/2

6/3

8/4

etc…

Metcon (Weight)

Not For Time

Barbell row 3×10

Banded hamstring curl 3×20

Everyday Athletes Now – CrossFit

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Metcon (6 Rounds for weight)

6 Sets

5 touch and go power cleans into 6 front rack walking lunges

increase weight every 2 sets

Metcon (Time)

20 RFT

10 cal row

15 wall balls

10 ring dips

*alternate rounds with a partner

Everyday Athletes Now – CrossFit

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Deadlift (3×12 @55%)

Metcon (Time)

For time:

300 DU (900 singles)

150 pullups

100 hang cleans(115/75)

150 Pushups

300DU(900 singles)

**alternate sets with partner

**DU in sets of 50 (singles in sets of 150), pull-ups and pushups in sets of 15, hand cleans in sets of 10

Everyday Athletes Now – CrossFit

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Dumbbell Strict Press (5×8 Building)

Dumbell row x12 AHAP each round

Metcon (4 Rounds for reps)

4 Rounds:

:30 work/:30 rest

Bike Sprint

DB Push Press (50/35)

Goblet Squat (70/53)

Strict Hanging TTB

Metcon (No Measure)

NFT

3 rounds

12 band triceps

12 band pull aparts

12 Dumbbell Biceps

Everyday Athletes Now – CrossFit

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Paused Front Squat (Build to a heavy triple)

Paused Front Squat (3×3 @ 80% of triple)

Metcon (Time)

EMOM until completion:

12/10 cal row

max burpee box jumps in remaining time

*continue until 200 box jumps

**alternate minutes with partner

Everyday Athletes Now – CrossFit

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Metcon (AMRAP – Reps)

AMRAP 4

200m Run

Max rep wall ball

Push Press (5×3 Building)

Metcon (Time)

For Time

40 Clean and Jerk (115/75)

then…

40-30-20

Deadlift (185/135)

HSPU

then…

40 Snatch (115/75)

**share work with a partner, switch anytime

Everyday Athletes Now – CrossFit

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Deadlift (Find 3RM)

Metcon (3 Rounds for reps)

AMRAP 3 x3

6 Push Jerk(135/95)

9 TTB

12 burpees

Rest 2:00

**start each round where you left off