Everyday Athletes Now – CrossFit

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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

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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

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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

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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

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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

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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

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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

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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

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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