Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

AMRAP 4:00

Row 500m

15 Box Jumps

Max Rep DB Thruster in time remaining

Split Jerk (single 90% Then x4 @75% Every 2:00 For 12 minutes)

Metcon (8 Rounds for reps)

8 Rounds, with a new round starting every 2 minutes of:

2 Rope Climbs

6 Box Jump Overs

1 Squat Snatch

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

12-10-8

Toes to bar

DB Burpee Deadlift

Double Unders

Squat Clean

3 @ 70%

2 @ 75%

1 @ 80%

3 @ 75%

2 @ 80%

1 @ 85%

3 @ 80%

2 @ 85%

1 @ 90%

Metcon (4 Rounds for reps)

AMRAP 3:00 x 4

50 Double Unders

4 OH Squats 135/95lbs

Max Lateral Bar Burpees in remaining time

Rest 2:00

Each round, add 4 Overhead Squats. Score is total Burpees.

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Row 400m

15 Hang Squat Clean Thrusters

Row 200m

15 Push Press

Row 100m

Overhead Squat

3×1 Warm Up Reps with 5 Second Pause

4×1 Working Sets

3×1 Movement pattern focus reps with 5 Second Pause

Metcon (AMRAP – Reps)

1xmax shoudler to overhead 135/95

Metcon (Time)

30/24 Calorie Assault Bike

10 Power Cleans 135/95

Rest 3:00

20/16 Calorie Assault Bike

8 Power Cleans

Rest 3:00

10/8 Calorie Assault Bike

4 Power Cleans
Use rower as well,

40/34

28/22

14/11

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Alternating EMOM 6:00

O: 10 KB Taters

E: 10 S-Arm KB Lunge Steps (5/5)

Front Squat (Work up to single @90% then 10×3@60%)

Metcon (Time)

3 Rounds

6 Squat Snatch 95/70lbs

10 Pull Ups

Rest 1:00

3 Rounds

6 Squat Snatch 95/70lbs

10 Pull Ups

Rest 1:00

2 Rounds

6 Squat Snatch 95/70lbs

10 Pull Ups

Rest 1:00

2 Rounds

6 Squat Snatch 95/70lbs

10 Pull Ups

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

3 rounds

10 wall slides

10 scapular pushups

5 yoga pushups

10 band pull aparts

Push Press

4 @75%

3 @80%

2 @85%

3 @80%

4 @75%

Bench Press (3 @80% 3 @85% AMRAP @90%)

Metcon (AMRAP – Rounds and Reps)

AMRAP 13

100m run

15 DB Shoulder press (35/20)

20 DB Row

25 DB Front Squat

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

3 Rounds

10 hang DB Cleans

:30 Plank

Run 100m

Metcon (Weight)

EMOM 20 Minutes

1-5: 4 Power Position Clean

6-10: 3 Above Knee Clean

11-15: 2 Below Knee Clean

16-20: 1 Clean

Metcon (3 Rounds for reps)

AMRAP 3:00 x 3

60 Double Unders

15 OH Squats 95/65lbs

60 Double Unders

15 OH Squats 95/65lbs

Max Burpees over bar in remaining time

Rest 2:00

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

AMRAP 6:00

10 Back Extensions

5 Inch Worm + Push Up

10 Jumping Lunges

5 HSPU

Deadlift (work up to a single at 85% then 1×10 ahap)

Metcon (AMRAP – Rounds and Reps)

AMRAP 6 Minutes

20 Push Ups

15 Strict HSPU

30 Wallballs 20/14lbs to 10′

Rest 2:00

AMRAP 4 Minutes

Rest 2:00

AMRAP 2 Minutes

Continue where you left off after resting.

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

10 DB Push Press

10 DB Front Squat

:30 HS

10 DB Front Squat

10 DB Push Press

:30 HS

Squat Snatch

4 @ 70%

3 @ 75%

2 @ 80%

4 @ 72.5%

3 @ 77.5%

2 @ 82.5%

4 @ 75%

3 @ 80%

2 @ 85%

Metcon (2 Rounds for reps)

AMRAP 6 Minutes x 2

10 DB Hang Clusters 50s/35s

10 KB swings 70/53

500m row

Rest :90 Between AMRAPs

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

AMRAP 5:00

10 goblet squats

6 Burpees

:20 Dead Hang on Pull-up bar

Metcon (Weight)

Every 3 Minutes for 21 Minutes

Perform the following as an unbroken complex

Squat Snatch + 4 OHS + Hang Squat Snatch

Metcon (Time)

2 Rounds

18 Chest to Bar Pull Ups

14 Box Jump Overs 36/30″

10 DB Push Press (50/35)

Rest 2:30

2 Rounds

18 Chest to Bar Pull Ups

14 Box Jump Overs 36/30″

10 DB Push Press (50/35)

Rest 2:30

1 Round

18 Chest to Bar Pull Ups

14 Box Jump Overs 36/30″

10 DB Push Press (50/35)

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Alternating EMOM 8:00

O: :30 Front Squat Hold (75/55lbs)

E: 10 Pendlay Rows + 10 Reverse Lunges

Power Clean (EMOM 10 x3 power cleans)

start at 70%

Romanian Deadlift (3×10)

Metcon (Time)

2 Rounds

20 KB Swing 70/53

30 Pistols

20/16 Cal row

Rest 2:30

1 Round

20 KB Swing 70/53

30 Pistols

20/16 Cal row

Rest 2:30

2 Round

20 KB Swing 70/53

30 Pistols

20/16 Cal row