Everyday Athletes Now – CrossFit
Back Squat (5×5 @90% of 5RM)
Power Clean (4x :90 on/:90 rest)
Metcon (AMRAP – Rounds and Reps)
AMRAP 9
10 thrusters (115/75)
1 rope climb(20 ring rows)
Everyday Athletes Now – CrossFit
Squat Snatch (4×5 @ 75%)
Metcon (AMRAP – Reps)
AMRAP 9
3 c2b
3 deadlift (185/135)
6/6
9/9
etc
Metcon (Time)
5RFT
20 du
15 sit ups (GHD if done before)
5 squat snatch (125/85)
rest :30
Everyday Athletes Now – CrossFit
Back Squat (5RM)
Metcon (Time)
for time
4 rounds
25 wall ball
12 ring dips
400m run
rest 2:00
Everyday Athletes Now – CrossFit
Dumbbell Bench Press (5 max sets w/ 50/35)
**at least 8 reps for the first set
Split Squats (3×10 each)
back rack
Metcon (4 Rounds for reps)
4 rounds for reps
:20 max cal bike
:40 rest
:20 pull up
:40 rest
:20 kb swing (70/53)
:40 rest
:20 db push press (50/35)
:40 rest
Everyday Athletes Now – CrossFit
Push Jerk (5×4 @80%)
Misfit Clean Complex (x2 @75% every :90 for 9 min)
Complex:
Power Clean+push jerk+front squat+hang clean+split jerk
Metcon (Time)
3rft
100′ db walking lunge (50/35)
10 mu (c2b)
30/25 cal row
Everyday Athletes Now – CrossFit
Metcon (5 Rounds for reps)
Every 3 min for 15 min
15 TTB
15 box jump overs
15 overhead squats (95/65)
rest remainder
Metcon (AMRAP – Rounds and Reps)
AMRAP 5
5 sumo DLHP (135/95)
4 db burpee step overs (50/35)
Deadlift (3×15)
Everyday Athletes Now – CrossFit
Back Squat (5×5 @90% of 5RM)
Power Snatch (4x :90 on/2:30 off @80% )
reset each rep
Metcon (Time)
For Time:
80/70 cal row
50 hang squat snatch (115/75)
50 Pullups
Everyday Athletes Now – CrossFit
Squat Clean (4×5 @75%)
Metcon (AMRAP – Rounds and Reps)
AMRAP 14
15 ttb
10 power clean (135/95)
5 muscle up(c2b)
Metcon (Time)
For time
4 rounds
100′ farmers walk (70/53)
50 air squats
25 push ups
rest :90
Everyday Athletes Now – CrossFit
Back Squat (5RM)
Metcon (Time)
for time
3 rounds
21 power snatch
21 pull ups
21 cal rower
rest 2:00
Barbell Overhead Lunge (5×10 )
Everyday Athletes Now – CrossFit
Deadlift (3×6 AHAP)
Bench Press (5×5 @80%)
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
100′ DB Walking Lunge (50/35)
20 DB Deadlifts
10 DB Cleans