Everyday Athletes Now – CrossFit

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Metcon (AMRAP – Rounds and Reps)

AMRAP 3

6 muscle cleans (95/65)

row 8 calories

Squat Snatch (5×3 @80%)

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

15/10 cal row

12 c2b

9 double db clean and jerk (50/35)

Everyday Athletes Now – CrossFit

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Squat Snatch (Heavy single)

Metcon (Time)

5 rft

Max hang squat snatch @75%

30-snatches = burpees

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

4 MU(c2b)

8 thrusters (95/65)

25′ hand stand walk (50 shoulder taps)

Everyday Athletes Now – CrossFit

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Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Everyday Athletes Now – CrossFit

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Shoulder Press (4×5 @70%)

Barbell Overhead Lunge (4×10 (5 each) Comfortable weight)

Metcon (3 Rounds for reps)

AMRAP 4 x 3 rounds

row 500m

max wall ball

rest :60 between rounds

Warm-up (No Measure)

Mobility Circuit

1:00 each

hip flexor stretch

adductor stretch

pigeon stretch

hamstring stretch

pec stretch

lat stretch

Everyday Athletes Now – CrossFit

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Metcon (Time)

For time:

18 clean @75%

rest 3:00

12 clean @80%

rest 3:00

6 clean @85%

Metcon (Time)

For time

50/40 cal row

100 kb swings (70/53)

50/40 cal row

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Back Squat (Die Set)

weight for 8-12 reps

1×8 @50%

1×6 @75%

1xamap

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

Everyday Athletes Now – CrossFit

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Metcon (Time)

10 rft

4 ohs(115/75)

8 pushups

12 double Db/kB clean(50/35)

Metcon (Time)

4rft

100’ farmers carry (70/53)

10 hand stand pushups

21ring dips

Rest:60

Everyday Athletes Now – CrossFit

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Squat Clean (heavy single)

Metcon (Time)

For time

5 rounds

max hang squat cleans @75%

bar facing burpees (30 – number of squat cleans

Pull-ups (8×7)

Everyday Athletes Now – CrossFit

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Front Squat (7×4 @80%)

Metcon (4 Rounds for distance)

Every 5:00 for 20:00

22 thrusters (115/75)

22 lateral burpee box jump overs

max distance row