Everyday Athletes Now – CrossFit

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Back Squat (4×4 @85%)

3 strict pull-ups between sets

Metcon (Time)

5rft

7 front squats (135/95)

11 bar facing burpees

15 sit-ups

Push Press (3×10)

Single arm dumbbell*

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Pause Power position snatch warmup 4×3 @50%

Hang Snatch (x1 @90% every two minutes for 12 minutes)

Deadlift (5×1 @85%)

Metcon (Time)

5 rft

2 rope climbs (scale: 15 ring rows)

14 alternating pistols

40 du

Everyday Athletes Now – CrossFit

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Becky (Time)

800m run

30 squat snatches (95/65)

400m run

30 hang Cleans (95/65)

200m run

30 back squats (95/65)

400m run

30 push-ups

800m run

30 pull-ups

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Pause Power position clean warmup
4×3 @50%

Hang Power Clean (2 reps @85% every 2 minutes for 12 minutes)

Shoulder Press (2×10)

Metcon (Time)

5rft

20 walking lunges

20 sit-ups

Everyday Athletes Now – CrossFit

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Back Squat (3×3 @87.5%)

5 false grip ring rows between each set

Metcon (AMRAP – Rounds and Reps)

Amrap 20

400m run

24 wall balls (20/14)

12 hand stand push-ups

Good Mornings (3×20 (95/65))

Everyday Athletes Now – CrossFit

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Front Squat (4×4 @82.5%)

:30 hand stand hold between each set

*add a March for difficulty

Metcon (Time)

3RFT

30 cal row

20 dumbbell snatch (55/35)

30 pull-ups

Front Rack Lunge (4×10)

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Pause Power position snatch warmup

4×3 @50%

Hang Snatch (2 reps every 2 minutes for 12 minutes @85%)

Metcon (Time)

4rft

15 deadlifts (185/135)

60 air squats

120 du

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

3 rounds

10 pvc passthroughs

10 goblet squats

10 kipping swings

10 sit-ups

Back Squat (5×5 @72.5%)

Bench Press (2×5 @80% of 5RM)

Metcon (AMRAP – Rounds and Reps)

Amrap 15

Row 300/250m

21 overhead squats (75/55)

Everyday Athletes Now – CrossFit

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Metcon (Time)

Partner workout for time

2k Row buy in( partners switch every 250m

3 rounds

60 deadlifts (155/105)

50 thrusters (75/55)

40 Burpees over partner