Everyday Athletes Now – CrossFit
Warm-up (No Measure)
AMRAP 4:00
15 Hang Squat Clean and jerks
15 sit ups
Row in remaining time
Snatch (6×3 @75%)
Metcon (Time)
30 Clusters* 135/95lbs
*Cluster jerks permitted
Metcon (No Measure)
3 rounds NFT
10 Strict TTB
15 Band Pressdowns
15 Hip Circle Squats
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
3 Rounds
Run 200m
10 Inch Worms
5 Strict Ring Dips
Deadlift (Work up to a single near 80% Then 1×15)
Metcon (3 Rounds for reps)
EMOM 9 Minutes – Rotate Movements
Max Rep Hang Power Snatch 135/85
7/6 Muscle Ups (C2B)
30 Double Unders
Metcon (Weight)
3 Rounds
12 Single Arm Bent Over DB Row (6 per arm, heavy load)
12 Sand Bag Bear Hug Walking Lunge Steps (6 per leg)
:30 Plank DB Pull Through
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
12-9-6
Ring Rows
Jump Squats
*:30 HS Hold after each round
Front Squat (x10 Every 2:30 for 10:00)
around 60-70%
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
Run 800m
20 Chest to Bar Pull Ups
40 Walking Lunge Sections in remaining time.
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
3 Rounds
Row 200m
10 Front Rack Box Step Ups
10 RDLs
Split Jerk (5 @60% 5 @62.5% 5 @65% 5 @67.5% 5 @70% 5 @60%)
Metcon (Time)
10 Deadlifts 275/185
20 Box Jump Overs
30 DB Thrusters 50/35
Rest 5:00
30 DB Thrusters 50/35
20 Box Jump Overs
10 Deadlifts 275/185
Metcon (No Measure)
3 rounds
10 ghd sit ups
10 ghd back extensions
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
Walking Warmup
Knee hug
Quad pull
side lunge
single leg rdl
lunge
inchworm
Bench Press (3×5 @ 80% + 1 AMRAP set)
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
Run 400m
20 Duck Walk Steps*
20 Goblet squats
20 Burpees
Back Squat (Warm up to a single at 80-90% Then, 10×3 @62.5%)
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Minutes
12 Single DB Step Ups 50/35
9 Box Jumps
6/4 Muscle Ups (C2B)
12 Single DB Step Ups
9 Box Jumps
6/4 Muscle Ups (C2B)
Rest 2:00
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
Alternating EMOM 8:00
Any Machine (row/bike/ski)
10 Dumbbell Power Snatch
Snatch (6×3 @70%)
Metcon (Time)
8 Rounds
15 Wallballs
30′ HS Walk (100′ bear crawl)
Rest :30
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
AMRAP 4:00
Row 500m (moderate pace)
10 Lunge Steps with a twist
Max Burpee Pull Ups in time remaining
Deadlift (Deadlift Work up to a single near 80% Then 1×15)
Metcon (Time)
Row 1200m
63 Kettlebell Swings 53/35lbs
36 Pull Ups
Row 800m
42 Kettlebell Swings 53/35lbs
24 Pull Ups
Row 400m
21 Kettlebell Swings 53/35lbs
12 Pull Ups
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
3 Rounds
Row 100m
10 Single are KB Cleans (5/5)
10 Goblet Reverse Lunges
2 Front Squats + 1 Split Jerk (1RM on a 20min clock)
Metcon (Time)
Conditioning Test
Row 750m
35 Double KB Push Press 35s/26s
Row 500m
35 Double KB Push Press 35s/26s
Row 250m