Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Kipping work 15 min

Back Squat (5 @ 70% 5 @ 75% 5 @ 80%)

Metcon (AMRAP – Rounds and Reps)

AMRAP 14

5 Sumo Deadlift (185/135)

10 pushups

15 ring rows

200m run

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

3 Steady Rounds

:20 L-Sit Hold

15 Empty Bar OH Squats

15 Ring Rows

Power Snatch (EMOM 10 x1 @82.5%)

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 Minutes

12 OHS 95/65lbs

10 Burpee

12 KB Swing 70/53lbs

Metcon (No Measure)

Extra Work

3 rounds

15 band pressdowns

15 barbell hip bridge

50′ alligator walk

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Band Circuit

3 Rounds

8 Banded goblet squats

12 sit ups

25 single unders

Front Squat (3×6 @ 77.5%)

Front Squat (3×6 @ 77.5%)

Metcon (Time)

10 Rounds

2 Squat Snatch @ 70% 1RM Snatch

4 HSPU

24 Double Unders

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Row 30/22 Calories

30 S-Arm DB Hang Clean and Jerks 50/35lbs

30 S-Arm DB Front Squats

Run 300m

Squat Clean (8×2 @ 82.5%)

Metcon (Time)

4RFT

Run 600m

9 Muscle Ups

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

2 Steady Rounds

:60 Ring Support Hold

20 Banded Good Mornings

25 Wallballs

Push Jerk (4×6 @75%)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes

15 Bar Facing Burpees

12 Pushups

9 Power cleans (135/95)

Farmer’s Carry (4×100′)

Everyday Athletes Now – CrossFit

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Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

10-15min Kipping work

Back Squat (5 @ 70%, 5 @ 75%, 5 @ 80%)

Metcon (AMRAP – Rounds and Reps)

AMRAP 13

3 TTB

6 Goblet squat (70/53)

9 KB Deadlift (70/53)

200m Run

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

50 Box Steps Ups

40 Sit Ups

20 HSPU

2 Rope Climbs

Power Clean + Push Jerk (EMOM 10 x 1 @82.5%)

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes

20 Box Jump Overs 24/20″

16 Wallballs 20/14lbs

4 Muscle Ups(c2b)

Metcon (No Measure)

EXTRA WORK

3 rounds

12 db tricep extensions

12 band good mornings

12 ring bicep curls

:20 hollow hold

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Band Hip Circuit

3 rounds

15 air squats

15 db push press

15 db bent over row

Front Squat (3×6 @75%)

Metcon (Time)

5 Rounds

15 Thrusters 115/75lbs

15 Chest to Bar Pull Ups

Metcon (3 Rounds for reps)

AMRAP 2 x 3 rounds

15 cal row

max db snatch (50/35)

rest 1:00 between rounds

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

2 Rounds

10 Squat Snatch (empty bar)

10 Lateral Bar Burpees

Then,

Sprint 100m

Squat Snatch (5×3 @82.5%)

Metcon (AMRAP – Reps)

AMRAP 6 Minutes

Squat Snatch 165/110lbs

Deadlift (4 @ 70%, 4 @ 80%, 4 @ 80%, 4 @ 80%, 4 @ 70%)