Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

AMRAP 6:00

5 burpees

10 Push Ups

20 S-ARM alternating DB Thrusters

Snatch (6×3 @80%)

Metcon (Time)

4 Rounds

12 DB Step Ups 50/35s

21 DB Squat Cleans 50/35s

Rest 2:00
lunges if no box

Metcon (Time)

unbroken V-Ups

3-6-9-12-15-18-15-12-9-6-3

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

3 Rounds:

Kettlebell “DT” (Light)

12 DBL KB/DB DL

9 DBL KB/DB Hang Cleans

6 DBL KB/DB Shoulder to OH

Run 400m

Deadlift (2×13)

Metcon (Time)

5 Rounds

15 Front Squats 135/85lbs

90 Double Unders

15 HSPU

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

3 rounds

15 clams each side

20 deadbugs

25 goblet or air squats

Metcon (Time)

36 front squats @65%

Metcon (Time)

10 Rounds

20 situps

10 KB Swings 70/53lbs

Metcon (No Measure)

jumping lunges 4×20

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

4 rounds

10 db push press

15 db row

20 split squats(10 each leg)

Split Jerk (6×6 @72.5%)

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes

15 Lateral Bar Burpees

10 Squat Snatch 95/65lbs

15 Pull Ups
db snatch if no barbell 50/35 (10 each arm)

barbell or db row if no pull up bar

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

hamstring stretch 2:00

frog stretch 2:00

spider lunge 2:00 each side

then

2 rounds

10 air squats

5 squat jumps

Overhead Squat (3×10 a little heavier than last week if possible)

Metcon (No Measure)

5 Rounds

Run

0:30 Hard

3:30 Moderate

2:00 Easy

1:00 Walk

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Run 400m

10 Hang Power Cleans

10 Front Squats

10 Shoulder to OH

Run 200m

Back Squat (work up to a heavy single then 10×3 @65%)

Metcon (AMRAP – Reps)

5 Rounds

1:30 Max Rep Hang Power Clean 135/95lbs

1:30 Max Rep Deficit Pushups

1:30 Max Rep Box Jump Overs

Rest 1:30

Score is total reps.
squat jumps instead of box jump overs

Db/KB hang cleans if no barbell..50/35

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

pec stretch x1:00

then

2 rounds

5 yoga pushups

10 db/kb push press

15 db/kb rdl

Snatch (6×3 @75%)

Metcon (3 Rounds for reps)

On a 10:00 clock:

AMRAP 3 Minutes

Clusters 95/65lbs

:30 Rest/weight change

AMRAP 3 Minutes

Clusters 115/75lbs

:30 Rest/weight change

AMRAP 3 Minutes

Clusters 135/85lbs

A cluster-jerk is allowed, meaning as you stand up out of the clean you immediately push under the bar for your jerk.

Metcon (Weight)

weighted pushups 4×15

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

3 Rounds

hip flexor stretch x:30each

15 hip bridges

5 squat jumps

Deadlift (2×12)

Metcon (3 Rounds for reps)

AMRAP 3 Minutes x 3

5 Power Snatch 115/75lbs

10 Box Jump Overs

15 HSPU

Rest 1:00 Between AMRAPs – Start over each AMRAP.
DB Snatch 5 each arm 50/35

Squat Jumps

Pushups

Metcon (No Measure)

CORE work

4×15 v-ups

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

4 Rounds

8 DB Rows

8 Dbl DB Squat Cleans (30/20s)

:30 plank

Metcon (Time)

38 front squats @ 62.5%

Romanian Deadlift (3×10)

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes

Run 150m

15 HSPU

15 DB Deadlifts 70/50s

Run 150m

Rest 1:00
If needed, use barbell deadlifts 135/95

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Alternating EMOM 6:00

1. 30 Mountain Climbers

2. 10 Empty Bar Cluster

Split Jerk (6×6 @ around 65-70%)

Metcon (AMRAP – Rounds and Reps)

AMRAP 13 Minutes

30 Double Unders

4 Power Cleans 185/125

Metcon (No Measure)

Supermans(back extensions)

3×10