Everyday Athletes Now – CrossFit
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
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
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
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
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
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
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
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
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
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