Everyday Athletes Now – CrossFit
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
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
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
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
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
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
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
Snatch pull + squat snatch (x 1 @70% EMOM 15)
Metcon (Time)
5 RFT
1000m Row
20 Pull ups
*split with a partner. change at any time
Everyday Athletes Now – CrossFit
Split Jerk (Find 1RM)
Metcon (3 Rounds for reps)
3 Rounds
AMRAP 5
200m run
15 DB push press (50/35)
15 KB Swings (70/53)
Rest 2:00
Everyday Athletes Now – CrossFit
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