Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Kipping Technique 10 min

Front Squat (8×3 @ 60%)

Weighted Hip Bridges (3×12 ahap)

Metcon (AMRAP – Rounds and Reps)

AMRAP 11

15 Air Squats

15 Sit Ups

15 Ring Rows

Everyday Athletes Now – CrossFit

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Clean Grip DL (7×1 Tempo)

7 sec up and 7 sec down

Metcon (5 Rounds for reps)

Every 4:00 for 5 rounds

3 muscle ups (6 pullups)

6 TTB

9 Deadlifts (225/155)

15/12 cal row

Everyday Athletes Now – CrossFit

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Metcon (Time)

For Time:

50/35 cal row

2 rounds of Kelly

50/35 cal row

Kelly: 400m run

30 box jumps

30 wall balls

Metcon (No Measure)

3 rounds:

1 minute hollow hold

20 sit ups
rest 2:00 between sets

Metcon (No Measure)

Extra Work:

3 rounds

25 band pull aparts

25 band triceps

Everyday Athletes Now – CrossFit

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Push Jerk (3×3 @ 80% pausing for 2sec in catch position)

Push Jerk (Every 2 min for 10 min x3 building)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

21 kb swings (53/35)

14 kb reverse lunge (53/35)

7 push jerks (135/95)

Everyday Athletes Now – CrossFit

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Pausing High Hang Squat Clean + Pausing Front Squat +High Hang Squat Clean + Front Squat (5×1 AHAP)

Pausing High Hang Squat Clean + Pausing Front Squat +High Hang Squat Clean + Front Squat (5×1 AHAP)

Metcon (Weight)

EMOM x 7

7 hang Squat Cleans + 1 Push Jerk

6 hang Squat Cleans + 2 Push Jerk

5 hang Squat Cleans + 3 Push Jerk

4 hang Squat Cleans + 4 Push Jerk

3 hang Squat Cleans + 5 Push Jerk

2 hang Squat Cleans + 6 Push Jerk

1 hang Squat Cleans + 7 Push Jerk

Metcon (Time)

10 RFT

7 thrusters

7 pullups

7 burpees

(75/55)

Everyday Athletes Now – CrossFit

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Muscle Snatch (5×3 Moderate Weight)

Squat Snatch (EMOM x5 : 5 touch and go squat snatches)

Metcon (Time)

5RFT

10 power snatches (95/65)

10 box jump overs

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

10 min Kipping OR handstand work

Dumbbell Strict Press (**Single arm 5×5 Building to a heaviest 5)

Single Leg RDL (5×5 Heavy)

Metcon (Time)

AMRAP 13

100m Farmers carry

100′ walking lunge

20 pushups

Everyday Athletes Now – CrossFit

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Metcon (AMRAP – Reps)

1:00 light row

60% max pullups

1:00 light row

12 dips

1:00 light row

50% max pullups

1:00 light row

9 dips

1:00 light row

40% max pullups

1:00 light row

6 dips

Hang Clean Pull + Hang Power Clean + Clean Pull + Power Clean (5×1 Building)

Metcon (Time)

For Time: * 9 min cap

50 Power Cleans (135/95)

**on the minute – 5 TTB

Everyday Athletes Now – CrossFit

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Back Squat (EMOM 12 @65%)

Even – 6 back squat

Odd – 3 Front Squat

Metcon (4 Rounds for reps)

AMRAP 3

21/15 cal row

21 Lateral Rower Burpees

max ohs (75/55)

rest 3:00

AMRAP 3

18/13 cal row

18 lateral rower burpees

max ohs (95/65)

rest 3:00

AMRAP 3

15/11 cal row

15 lateral rower burpees

max ohs (115/85)

rest 3:00

AMRAP 3

12/9 cal row

12 lateral Rower burpees

max ohs (135/95)