Everyday Athletes Now – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Band Circuit

1500m row

Front Squat (3×6 @70%)

Metcon (AMRAP – Rounds and Reps)

AMRAP 16 Minutes

12 Shoulder to OH 155/105lbs

Run 300m

4 Rope Climbs

Run 300m

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

7 MU/Pullups

14 sit ups

Everyday Athletes Now – CrossFit

View Public Whiteboard

Warm-up (No Measure)

2 Rounds

8/6 Calorie Row

8 Lateral Burpees Over Rower

50m Sprint

Squat Snatch (5×3 @80%)

Metcon (Time)

20-15-10

Power Snatch 115/75lbs

Bar Facing Burpees

Deadlift (3×4 @80%)

Everyday Athletes Now – CrossFit

View Public Whiteboard

Warm-up (No Measure)

3 Steady Rounds

20 air squats

16 Light DB Push Press

12 Push Ups

Split Jerk (1RM)

Metcon (Time)

100′ Farmers Carry

50/40 Calorie Row

100′ Farmers Carry

50 Burpees

100′ Farmers Carry

Ring Dips (3×10)

Everyday Athletes Now – CrossFit

View Public Whiteboard

Warm-up (No Measure)

3 Steady Rounds

12 Light RDLs

Run 400m

Deadlift (8-7-6-5-4 Building)

Metcon (Time)

3 Rounds

120 Double Unders

30 DB Snatch 70/50lbs

Everyday Athletes Now – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Lacrosse ball : pecs, posterior shoulder

3 rounds

5 pushups

10 hanging reverse shrug

Warm-up (No Measure)

Clean Technique 5-10 minutes

timing drill off hips

Bench Press (4×5 bulding)

15 band pull aparts each set

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

10 strict press (50%)

5 strict pullups

200m Run

Everyday Athletes Now – CrossFit

View Public Whiteboard

Warm-up (No Measure)

2 Steady Rounds

10 Box Jumps

12 Overhead Squats (empty bar)

14 Push Ups

Misfit Snatch Complex 2.0 (1RM)

Squat Snatch

Hang Squat Snatch

Overhead Squat x 2

Metcon (Time)

9 Power Snatch 95/65

15 Box Jumps 24/20″

7 Power Snatch 115/85

15 Box Jumps 24/20″

5 Power Snatch 135/105

15 Box Jumps 24/20″

3 Power Snatch 185/125

15 Box Jumps 24/20″

Everyday Athletes Now – CrossFit

View Public Whiteboard

Warm-up (No Measure)

3 Steady Rounds

6 Strict HSPU

12 Toes to Bar

Row 18 Calories

24 Air Squats

Back Squat (5RM)

Metcon (3 Rounds for time)

Every 5:00 for 15:00

15 Deadlift 275/185lbs

25 Toes to Bar

100′ HS Walk

Everyday Athletes Now – CrossFit

View Public Whiteboard

Warm-up (No Measure)

2 Steady Rounds

Row 750m

20 Alt Jumping Lunges

20 Banded Good Mornings

Misfit Clean Complex 2.0 (Find 1RM)

Power clean + hang power clean + squat clean + hang squat clean + split jerk

Metcon (Time)

30 Hang Power Cleans 155/105lbs

60 Wallballs 20/14lbs

Run 800m

60 Wallballs

30 Hang Power Cleans 205/135lbs

Everyday Athletes Now – CrossFit

View Public Whiteboard

Warm-up (No Measure)

3 Steady Rounds

10 Hang Snatch 75/55lbs

10 V-Ups

10 Burpees

Snatch (4×4 TNG Building)

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes

1000/850m Row

400m Run

Max DB Snatch 35/25s in remaining time

Metcon (5 Rounds for time)

Every 2:00 for 10 Minutes

12 OHS 135/95lbs

12 Burpees

Rest remainder of each interval

Everyday Athletes Now – CrossFit

View Public Whiteboard

Warm-up (No Measure)

3 Steady Rounds

8 DBL DB Front Squat

8 DBL DB Push Press

8 DBL DB Lunges Steps

Back Rack Lunge (4×12 AHAP)

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats