Everyday Athletes Now – CrossFit

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Push Jerk (5×5 @65%)

Misfit snatch complex EMOM (EMOM x10min 1rep @70%)

misfit snatch complex

Squat snatch

Ohs

Hang snatch

Ohs

Metcon (Time)

5RFT

10 power snatch (115/75)

20 pistols

Everyday Athletes Now – CrossFit

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Deadlift (3×10 Building)

Metcon (5 Rounds for reps)

Every 4 Minutes for 20 minutes

20 cal row

75 du (200 singles)

5 power cleans (135/95)

rest remainder

Metcon (Time)

For time: (10 min cap)

100 wall balls

30 hspu

Everyday Athletes Now – CrossFit

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Warm-up

Warm-up (No Measure)

500 Meter Row

then

7 Min Hip Circle Work

Weightlifting

Box Squat (8×3 @ 80%)

Metcon

CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees

Everyday Athletes Now – CrossFit

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Metcon (Time)

for time

30-20-10

ring dips

ttb

alt db snatch (50/35)

Shoulder Press (1RM)

Metcon (3 Rounds for reps)

3 Rounds

AMRAP 4

100′ db walking lunge(50/35)

10 DB Box Step Overs

max rep DU

rest 2:00

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Couch Stretch x2:00 each

Pigeon x2:00 each

hip circle circuit x12 each

-side steps

-front/back

-clam

-bridge

-kickback

3 rounds

gobelt squat x12

kb deadlift x12

band pull apart x12

Deadlift (1 max set @85%)

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

15 burpees

8 chest 2 bar

Metcon (Time)

3 RFT

400m run

1k row

Everyday Athletes Now – CrossFit

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Close Grip Bench Press (5×5 AHAP)

15 band pull aparts each set

Weighted Hip Bridges (5×10 AHAP w/ hip circle)

20 dead bugs each set (10 each side)

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

20 walking lunges

20 pushups

20 sit ups

Everyday Athletes Now – CrossFit

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Misfit snatch complex EMOM (1RM)

misfit snatch complex

Squat snatch

Ohs

Hang snatch

Ohs
Ignore EMOM

Metcon (AMRAP – Reps)

AMRAP 12

100 Wall Balls

90 DU (250 singles)

30 MU(pullups)

Metcon (3 Rounds for reps)

3 rounds

AMRAP :90

max alt pistols

rest :60

AMRAP :90

max lateral bar burpees

rest :60

Everyday Athletes Now – CrossFit

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Back Squat (5RM)

Metcon (Time)

5RFT

2 Rope Climbs (6 ground to rope/20 rung row)

25 sit ups

15 Shoulder to overhead (135/95)

10 Minute Row (Distance)

Max distance row

Everyday Athletes Now – CrossFit

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Misfit Clean Complex (find 1RM)

Complex:

Power Clean+push jerk+front squat+hang clean+split jerk

Metcon (Time)

2 RFT

40/30 cal row

30 Hang Clean and Jerk (135/95)

Metcon (5 Rounds for reps)

every 3:00 for 5 rounds

200m run

10 hspu

rest in remaining time

Everyday Athletes Now – CrossFit

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Push Jerk (1RM)

from rack

Warm-up (No Measure)

AMRAP 5

400m run

25 box jumps

max wall balls

Metcon (Time)

for time:

20 power clean and split jerks @80% of jerk max

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

25 du

10 shoulder to overhead (115/75)