Everyday Athletes Now – CrossFit

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Metcon (AMRAP – Rounds and Reps)

AMRAP 4

10 pullups

15 squat jumps

30 du

Back Squat (8×3 @ 62.5% EMOM)

Metcon (Time)

3RFT

:30 bike sprint

10 front squats (185/135)

Power Clean (4×1 @ 80%)

Clean Pull (4×1 @100%)

Everyday Athletes Now – CrossFit

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Split Jerk (6×3 @70-80%)

Metcon (Time)

For time:

30/20 cal row

30 hspu

25/16 cal row

25 hspu

20/12 cal row

20 hspu

15/8 cal row

15 hspu

10/4 cal row

10 hspu

Sumo Deadlift (3×6 heavy)

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

10min Kipping work

Metcon (Time)

4RFT

100′ Walking Lunge (50’s/35’s)

30 Sit Ups

Metcon (4 Rounds for reps)

AMRAP 3 x 4 rounds

50m sprint (1 rep)

10 pushups

10kb swings (70/53)

rest 2:00

Everyday Athletes Now – CrossFit

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Back Squat (Work up to a heavy single (around 90%))

Back Squat (5×3 @82.5%)

Snatch (7×1 @80-90%)

Metcon (3 Rounds for reps)

Amrap 4 x 3rounds

15 bench press (70%)

15 ring dips

rest 1:00

Everyday Athletes Now – CrossFit

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Metcon (Time)

For Time:

21-15-9

Box Jump Overs

thrusters (115/75)

Cal row

Metcon (Weight)

Sandbag Carry 5×200′

150/100

Barbell Row (3×12 AHAP)

Everyday Athletes Now – CrossFit

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Clean and Jerk (6×3 @70-75%)

Every :90

Metcon (Time)

5RFT

20 Bar facing burpees

30 wall balls

40 single db hang clean and jerk (50/35)

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

AMRAP 4

30 Russian KB Swings (heavy)

30 Pushups

max distance row

then…

2:00 couch stretch

Back Squat (8×3 @60% EMOM)

Metcon (Time)

For time:

20 sandbag over shoulder

10 rope climbs(20 ground rope lifts)

Power Snatch (4×1 (80ish%))

Snatch Pull (4×1 (100ish%))

Everyday Athletes Now – CrossFit

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Push Press (4×4 @80%)

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

12 OHS (135/95)

48 du

Metcon (Time)

4 RFT

100′ farmers carry(heavy)

20 wall balls(20/14)

20 pullups

rest :90

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

10-12 min

Kipping work

Sumo Deadlift (3×3 (heavy but smooth))

Metcon (AMRAP – Rounds and Reps)

AMRAP 18

400m run

20 pushups

30 ring rows

Everyday Athletes Now – CrossFit

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Back Squat (Work up to a heavy single around 90%)

Back Squat (5×3 @80%)

Squat Clean (7×1 @80-90%)

Metcon (3 Rounds for reps)

AMRAP 5 x3

100 du

100′ db lunge (50/35)

max rep hspu

rest :60