Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Alternating EMOM 6:00

10 Medball Squat Cleans

:30 bike/ski/or row

Clean and Jerk

1 @70%

1 @75%

1 @80%

1 @85%

4×1 @90%

1×1 @70%

Metcon (No Measure)

3 rounds:

16 Front Rack Lunges (moderate load)

:30 Plank

1:00 Max HS Hold

Rest 1:00

Metcon (5 Rounds for reps)

5 Rounds

15 Wallballs 30/20

30′ HS Walk/15 HSPU/10 Wall Walks

Rest :30

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

3 Rounds

20 Walking Lunge

10 Plate Ground to OH

10 PVC Passthrough

Metcon (Time)

For Time (with a Partner)

70 Goblet Squats 53/35

70 Knees-to-Elbows

70 Dumbbell Thrusters 50/35

70 calorie Row

70 DB Cleans 50/35

70 Burpees

70 Sit-Ups

70 Wall Ball Shots

70 DB Jerks 50/35

70 Chest-to-Bar Pull-Ups

70 Kettlebell Swings 53/35

70 Toes-to-Bars

70 Push-Ups

70 Hang DB Power Cleans 50/35

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

10 Burpee

10 Muscle Snatch

6 Burpee

6 Power Snatch

4 Burpee

4 Squat Snatch

Deadlift (Build to a heavy set of 4)

Power Clean (TNG 30-20-10 build across sets)

Metcon (No Measure)

3 rounds

:30 Strict Press ( moderate heavy load, 10 rep cap)

:30 Rest

Then,

3 rounds

:30 Back Rack Lunges (light load, 16 rep cap)

:30 Rest

Then,

3 rounds

:30 Plank (add weight if :30 is easy)

:30 Rest

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

2 Rounds

20 Wallballs

20 Band Pull Aparts

20 Calorie Row

Front Squat (Heavy single then 10×3 @65%)

Metcon (Time)

9-15-21-27-33

Overhead Squat 95/65lbs

Pullups

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Barbell Complex

4 rounds *no drop

8 strict press

8 front squat

8 back squat

8 RDL

8 Bent over row

8 Power clean

Warm-up (No Measure)

5-10 min Kipping Tech work

Close Grip Bench Press (4×8 building)

Single Leg RDL (3×8 each)

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

Overhead Plate carry to turf and back

16 DB Snatch

8 Squat Jumps

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

3 rounds

10 pvc passthroughs

10 ohs

:30 External Rotation Stretch

Snatch

Every 2:00 for 16:00

Above Knee Snatch + Below Knee Snatch + Snatch

Sets 1-2: Technique Focus

Sets 3-6: Build in weight, NO misses

Sets 7-8: Technique Focus

Metcon (Time)

3 Rounds

40 Toes to Bar

20 hand stand pushups

30 Power Cleans 115/75

Rest 2:00

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Every 2:00 For 8:00

10 KB Sumo Deadlifts

10 Ring Rows

Slow air squats in time remaining

Clean and Jerk (7×2 @80-85%)

Metcon (3 Rounds for reps)

3 Rounds

1:00 Wallballs 20/14lbs

Rest :30

1:00 Double Unders

Rest :30

1:00 Calorie Row

Rest :30

1:00 Burpees to 6″ Target

Rest 1:00

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Run 400m

Then

3 Rounds

8 DB Snatch

8 Single DB Step ups

Then

Run 400m

Metcon (AMRAP – Rounds and Reps)

AMRAP 6 Minutes

12 Box Jump-Overs

8 Overhead Squats 115/80lbs

4 Bar Muscle-ups

Metcon (AMRAP – Reps)

Every 2 Minutes Until Failure

10 DB Box Step Overs 50/35s to 24/20″

3 HSPU

*Add 3 HSPU each round, ending with 10 box step overs and 30 HSPU.

10 Round (20 minute) cap

Split Squats (4×10 each)

25 situps each set

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

20 Empty bar Push Press

10 Strict Pull Ups

20 Front Squats

10 Gymnastics Kips

20 Push Ups

Metcon (Weight)

EMOM Until Failure

3 Bench Press @60%*

*Add 10/5lbs per round

Hang Power Clean (20-15-10 Build across sets. Rest )

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

20 Single Arm DB Hang Clean and Jerk 50/35lbs

30′ Left Arm DB OHWL 50/35lbs

20 Push Ups

30′ Right Arm DB OHWL 50/35lbs

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

4 Rounds

5 Jumping Lunges

Run 100m

10 Double Unders

Front Squat

Work up to a single near 90%

Then

10×3 @60%

Tempo Down, Speed up

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 Minutes

10 Deadlifts 225/155lbs`

50 Double Unders

Metcon (3 Rounds for reps)

3 rounds:

1 Set of UB Strict Pull Ups*

30 Walking Lunges (body weight)

Max Plank**2:00 cap

Rest 1:00