Everyday Athletes Now – CrossFit

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Deadlift (5×3 @80-85%)

Metcon (Time)

For Time

10 squat snatch (115/75)

30/25 cal row

50 pistols

30/25 cal row

10 squat snatch

Push-ups (3×10)

3×25 leg curl

Everyday Athletes Now – CrossFit

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Front Squat (3×8 @70%)

Push Press (5×2 building)

Metcon (5 Rounds for reps)

Every 3:00 for 15:00

10 C2B

10 cal row

10 front squats (135/95)

Everyday Athletes Now – CrossFit

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Bench Press (5×3 Wide grip)

Single Leg RDL (4x10each)

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 (with a Partner)

20 Deadlifts (275/185 lb)

40 Power Cleans (185/135 lb)

60 Wall Ball Shots (20/14 lb)

80 Kettlebell Swings (70/53 lb)

100 Double-Unders

If you complete the ascending ladder, repeat in reverse

Everyday Athletes Now – CrossFit

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Squat Clean (x1 @77% every :45 for 9 min)

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

12 goblet box step overs (53/35)

200m run

Seated Dumbbell Press (3×10)

Everyday Athletes Now – CrossFit

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Deadlift (4×4 @ 80%)

Metcon (Time)

3RFT

500m row

21 ohs (95/65)

21 bar facing burpees

Barbell Row (3×12)

banded hamstring curl x25 each round

Everyday Athletes Now – CrossFit

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Front Squat (5×3 @80%)

Split Jerk (6×1 Building)

Tommy V (Time)

21 Thrusters, 115#

12 Rope Climbs, 15′

15 Thrusters, 115#

9 Rope Climbs, 15′

9 Thrusters, 115#

6 Rope Climbs, 15′
In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on Feb. 13 2008
To learn more about Tommy V click here

Everyday Athletes Now – CrossFit

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Snatch (x1 @75% EMOM 12)

Metcon (AMRAP – Rounds and Reps)

AMRAP 16

50′ DB Front Rack Lunges (35/20)

12 Lateral Burpees over DB

3 MU(c2b)

Good Mornings (3×10)

Everyday Athletes Now – CrossFit

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Dumbbell Bench Press (5×10)

Back Rack Lunge (3×10)

DB Skull Crusher x 12 each set

Metcon (Time)

With a Partner (20 min cap):

75 Air squats

75 db push press (50/35)

75 sit ups

75 wall balls

75 push ups

75 swings

400 m run (together)