Everyday Athletes Now – CrossFit

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Handstand Push-ups (10x 40%max hspu)

Overhead Squat (5×1+1 (tempo+regular))

Metcon (3 Rounds for reps)

5:00

100 DU

then..

AMRAP of:

8 ohs(95/65)

4 burpee box jump overs

rest 5:00

5:00

100 DU

then..

AMRAP of:

8 ohs(115/85)

4 burpee box jump overs

rest 5:00

5:00

100 DU

then..

AMRAP of:

8 ohs(135/95)

4 burpee box jump overs

Everyday Athletes Now – CrossFit

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Hang Power Clean + Power Clean (x1 every 1:30 for 5 sets)

Warm up with 5×1 hang clean high pull + power clean

Metcon (Time)

15 Power Cleans

600m run

10 power cleans

400m run

5 power cleans

200m run

*155/105

Cash Out

Metcon (No Measure)

10 sets on rower or bike

:30work/:30 rest

Everyday Athletes Now – CrossFit

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Back Squat (Every 2:00 for 6 sets)

0 – x3@77%

2 – x1@87%

4 – x3@80%

6 – x1@90%

8 – x3@83%

10 – x1@93%

Front Rack Lunge (2×14@49%)

Metcon (7 Rounds for reps)

Every 2:00 for 14min

4 TTB

2 Muscle ups(c2b)

1 hang power snatch (135/95)

1 ohs

1 hang squat snatch

Everyday Athletes Now – CrossFit

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Back Squat (Every 2:00 for 6 sets)

0 – x3@77%

2 – x1@87%

4 – x3@80%

6 – x1@90%

8 – x3@83%

10 – x1@93%

Front Rack Lunge (2×12 @49%)

Metcon (7 Rounds for reps)

Every 2:00 for 14min

4 TTB

2 Muscle ups(c2b)

1 hang power snatch (135/95)

1 ohs

1 hang squat snatch

Everyday Athletes Now – CrossFit

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Metcon (5 Rounds for weight)

Every 2:00 for 10:00

3 power clean and jerks

2 thrusters

1 squat snatch

Metcon (5 Rounds for weight)

Every 2:00 for 10:00

3 power clean and jerks

2 thrusters

1 squat snatch

Adderall (3 Rounds for reps)

0-10: 1 mile run, max clean and jerk (95/135)

10-13: rest

13-20: 800m run, max psnatch (80/115)

20-23: rest

23-27: 400m run, max thruster (65/95)

Everyday Athletes Now – CrossFit

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Metcon (5 Rounds for weight)

EMOM x10

Even: 5 front squats @80%

Odd: 5 strict pull ups

Metcon (Weight)

3 rounds

50′ db oh walking lunge

10 db sl rdl

50′ db oh walking lunge (other arm)

10 db sl rdl (other side)

21 sit ups

rest 2:00

Everyday Athletes Now – CrossFit

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Metcon (No Measure)

3 rounds

30 glute bridges

200m double kb carry

**first 100m left kb front rack, right hang. switch second 100m

Metcon (No Measure)

3 rounds

30 band pull aparts

30 band triceps

Metcon (No Measure)

Bike tabata

8 rounds

:20work/:10 rest

Everyday Athletes Now – CrossFit

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Handstand Push-ups (12 sets @30% max )

**same as last week but 2 extra sets

Push Jerk (5×2 pausing)

Push Jerk (5×1)

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

40 DU

20 DB hang clean and jerk (50/35)

40 DU

100m run

Everyday Athletes Now – CrossFit

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Back Squat (X6 On the 2:00)

0:00 x3 @75%

2:00 x1 @85%

4:00 x3 @78%

6:00 x1 @88%

8:00 x3 @81%

10:00 x1 @90%

Front Rack Lunge (2×14 @45% front squat)

Metcon (4 Rounds for reps)

Every 5:00 for 20 min

30 air squats

15 cal row

7 power snatches (115/85)