Everyday Athletes Now – CrossFit

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Snatch (on the 1:30 x 7 sets)

1 snatch pull +

1 low hang power snatch

*building

Metcon (Time)

For time:

10 rounds of CTB Cindy

50/35 cal row

30 power snatches (115/85)

Everyday Athletes Now – CrossFit

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Front Squat (5×5 building)

Weighted Hip Bridges (3×12)

Metcon (Time)

5 RFT

100m farmers carry

100′ walking lunge

25 situps

Metcon (No Measure)

4 rounds

25 band pull aparts

25 band triceps

10 db bicep curls

Everyday Athletes Now – CrossFit

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Metcon (No Measure)

5 rounds not for time

40 du(120 singles)

30′ handstand walk (:45 handstand practice)

Metcon (3 Rounds for reps)

AMRAP 5

buy in: 50 wall balls

12 dl(185/135)

12 bar facing burpees

REST 5:00

AMRAP 5

Buy in: 30 wall balls

9 DL (225/155)

9 BFB

REST 5:00

AMRAP 5

Buy in: 20 wall balls

6 DL(275/185)

6 BFB

Everyday Athletes Now – CrossFit

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Metcon (5 Rounds for reps)

5 Rounds not for time

300m row

40% max unbroken ring dips

Shoulder Press (5×3 heavy)

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

30 KB swings (53/35)

30 push press (95/65)

21/15 cal row

30 TTB

Everyday Athletes Now – CrossFit

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Back Squat (EMOM 12 @ 73%)

Even -4 back squat

Odd – 2 front squat

Snatch (EMOM 5 : 5 TNG Squat Snatches)

Metcon (Time)

For time:

100 DU (300 singles)

800m run

60/45 cal row

Everyday Athletes Now – CrossFit

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Barbell Overhead Lunge (every 2:30 x 4 – 16 lunges)

Metcon (Time)

For time:

30 c2b

400m run

15 ohs(115/85)

800m run

15 OHS

400m run

30 c2b

Handstand Walk (5 min technique/conditioning work)

Everyday Athletes Now – CrossFit

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Deadlift

3 @ 70%

1 @ 75%

3 @ 70%

1 @ 80%

3 @70%

1 @ 85%

Metcon (AMRAP – Rounds and Reps)

AMRAP 16

30 DB hang clean and jerk (50/35)

25/18 cal row

20 bar facing burpees

15 deadlifts (225/155)

Everyday Athletes Now – CrossFit

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Metcon (No Measure)

3 rounds:

6 glute-ham raises

9 strict TTB

15 weighted hip extensions(floor)

21 sit ups

Metcon (No Measure)

3 Rounds

9 suitcase deadlifts each side

15 Step ups

30 band pull-aparts

Metcon (No Measure)

6 100m sprints

*the walk back is your rest

Everyday Athletes Now – CrossFit

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Clean (Every 1:30 x 5)

Pausing Clean Pull

Low Hang Squat Clean

Front Squat

Metcon (Time)

For Time:

10 squat cleans @ 45%

8 squat cleans @ 55%

6 Squat Cleans @ 65%

4 squat cleans @ 75%

2 squat cleans @ 85%

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

60du

30/24 cal row

5 power cleans

5 hang squat cleans

5 squat cleans

155/115

Everyday Athletes Now – CrossFit

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Metcon (Time)

5RFT

6 TTB

5 C2B

4 MU(pullups)

Shoulder Press (5×3 Building)

Bench Press (5×3 Building)

Metcon (AMRAP – Reps)

:20work/:10 rest

2 times through (4 minutes)

Strict Pullup

cal bike/row

Strict HSPU

cal bike/row