Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

4 Rounds

6 RDL’s

8 Hang Power Clean and Jerk

6 Strict Pull-Ups

Power Snatch (x7 Every 3:00 for 12:00)

Metcon (AMRAP – Rounds and Reps)

AMRAP 13 Minutes

15/12 Calorie row

15 box jump overs

15 Chest to Bar Pull Ups

Metcon (No Measure)

V-ups 3×15

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Band Circuit

3 Rounds

10 Single Leg RDLs (Each Side)

10 Plate GTOH

10 Squat Jumps

Back Squat (5×5 @75%)

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 Minutes

5 Power Cleans 135/95lbs

25 Double Unders

Romanian Deadlift (3×10)

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

3 rounds

200m run

10 DB squat Clean

10 DB push press

Hang Squat Clean (7×2 @80%)

Metcon (4 Rounds for reps)

AMRAP 4 Minutes x 4

Climb the Ladder

2 Burpees

2 DB Snatch 50/35lbs

4-4, 6-6, etc

Rest 2:00 Between AMRAPs

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

15 Band Pull-Aparts (Palms down)

Then

3 Rounds

10 S-Arm DB Clean and Jerks

10 Goblet Squats

Then

15 Band Pull-Aparts (Palms Up)

Back Squat (3×3 @87.5%)

Metcon (Time)

5 Rounds

24 KB/DB Snatch 53/35lbs

30 Wallballs 20/14lbs

Rest 1:00

Push-ups (3×10 pause hover)

Everyday Athletes Now – CrossFit

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Power Snatch

10 Squat Snatch @72.5%

Rest :60

8 Squat Snatch @75%

Rest :60

6 Squat Snatch @77.5%

Push Press (4×6 )

Metcon (AMRAP – Rounds and Reps)

AMRAP 9

15 DB Push Press (50/35)

15 KB Swings (53/35)

15 Sit ups

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

4 Rounds

10 Lunges

10 Empty Bar OHS

10 Push-Ups

Back Squat (4×4 @ 82.5%)

Metcon (Time)

40 Alternating DB Snatch 50/35

25 HSPU

20 DB Facing Burpees

30 Alternating DB Snatch 50/35

20 HSPU

20 DB Facing Burpees

20 Alternating DB Snatch 50/35

15 Strict HSPU

20 DB Facing Burpees

10 Alternating DB Snatch 50/35

10 Strict HSPU

20 DB Facing Burpees

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

AMRAP 5:00

10 Hang Power Cleans

20 Double Unders

:30 Dead Hang

Power Clean (EMOM 8 x3@75%)

Metcon (3 Rounds for reps)

AMRAP 5 Minutes x 3

30 Overhead Squats 95/65lbs

30 Box Jump Overs 24/20″

Max Distance Row in Remaining Time

Rest 2:00 Between Rounds

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Band Circuit

Steady Through

20 Calorie Row

20 Medball Cleans 20/14lbs

20 Empty Bar Push Press

Back Squat (5×5 @72%)

Metcon (Time)

4 Rounds

5 Chest to Bar Pull Ups

5 Hang Power Cleans 185/125lbs

Rest 3:00

3 Rounds

10 Chest to Bar Pull Ups

10 Hang Power Cleans 155/105lbs

Rest 3:00

2 Rounds

15 Chest to Bar Pull Ups

15 Hang Power Cleans 135/95lbs

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Run 400m

Then

EMOM For 6:00

5 Strict Pull Ups

10 Empty bar Thrusters

Hang Power Clean (6×3 @70%)

Metcon (4 Rounds for reps)

Every 3:30 for 14:00 (4 rounds)

12 barbell rows 135/95

100m run

4 Power Snatches 135/95

Romanian Deadlift (3×10 moderate weight)

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Run 400m

Then

EMOM For 6:00

5 Strict Pull Ups

10 Empty bar Thrusters

Hang Power Clean (6×3 @70%)

Metcon (4 Rounds for reps)

Every 3:30 for 14:00 (4 rounds)

12 barbell rows 135/95

100m run

4 Power Snatches 135/95

Romanian Deadlift (3×10 moderate weight)