Everyday Athletes Now – CrossFit
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
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
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
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
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
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
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
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
Deadlift (5-4-3-2-1)
Metcon (Time)
50 sit up
25 cal row
10 dl (225/155)
40
20
8
30
15
6
20
10
4
10
5
2
Everyday Athletes Now – CrossFit
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)