Everyday Athletes Now – CrossFit
Back Squat (5×5 @90% of 5RM)
Power Snatch (4x :90 on/2:30 off @80% )
reset each rep
Metcon (Time)
For Time:
80/70 cal row
50 hang squat snatch (115/75)
50 Pullups
Everyday Athletes Now – CrossFit
Squat Clean (4×5 @75%)
Metcon (AMRAP – Rounds and Reps)
AMRAP 14
15 ttb
10 power clean (135/95)
5 muscle up(c2b)
Metcon (Time)
For time
4 rounds
100′ farmers walk (70/53)
50 air squats
25 push ups
rest :90
Everyday Athletes Now – CrossFit
Back Squat (5RM)
Metcon (Time)
for time
3 rounds
21 power snatch
21 pull ups
21 cal rower
rest 2:00
Barbell Overhead Lunge (5×10 )
Everyday Athletes Now – CrossFit
Deadlift (3×6 AHAP)
Bench Press (5×5 @80%)
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
100′ DB Walking Lunge (50/35)
20 DB Deadlifts
10 DB Cleans
Everyday Athletes Now – CrossFit
Push Jerk (5×4 @75%)
Misfit snatch complex EMOM (x2 @75% every :90 for 9min)
misfit snatch complex
Squat snatch
Ohs
Hang snatch
Ohs
Metcon (Time)
12-9-6
clean and jerk (135/95)
muscle up (c2b)
Everyday Athletes Now – CrossFit
Back Squat (5×5 @90% of 5RM)
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Everyday Athletes Now – CrossFit
Squat Snatch (4×5@70%)
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
20 alternating db snatch (50/35)
50′ single arm oh walking lunge (50/35)
20 hspu
Everyday Athletes Now – CrossFit
Back Squat (5×5 @82.5%)
Metcon (AMRAP – Rounds and Reps)
AMRAP 18
500m row
20 med ball sit ups (20/14)
10 ttb
5 front rack lunges (75/55)
Everyday Athletes Now – CrossFit
Deadlift (3×12)
Metcon (6 Rounds for reps)
Every 2 min for 12 min
16 Burpees
8 db push press
Metcon (Time)
For time
10 squat clean(155/105)
500m row
8 squat clean
400m row
6 squat clean
300m row
4 squat clean
200m row
2 squat clean
100m row
Everyday Athletes Now – CrossFit
Push Jerk (5×5 @70%)
Misfit Clean Complex (x1 @70% EMOM 10)
Complex:
Power Clean+push jerk+front squat+hang clean+split jerk
Metcon (AMRAP – Rounds and Reps)
Amrap 15
20 wall balls
20 ring dips
20 box jumps