Everyday Athletes Now – CrossFit

Warm-up

Metcon (No Measure)

Warm Up / 3 Rounds

10 Box Jumps

20 Sec Hollow Hold

10 Overhead Lunges (15/25)

Weightlifting

Hang Squat Snatch (1 RM of Complex)

Complex

Squat Snatch

OH Squat

Hang Squat Snatch

OH Squat

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Metcon (3 Rounds for reps)

3 Rounds For Reps

2 Min AMRAP

20 Box Over Jumps

Max Effort DB Cleans (35/55)(Rx+ 65/95)

Single Arm DB Power Clean, Weight

must stay to outside of leg.

1 Minute Rest
Score equals total of DB Cleans

Everyday Athletes Now – CrossFit

Back Squat (5RM)

Metcon (Time)

3RFT

400m run

15 bar facing burpees

30 db snatches (55/35)

Metcon (AMRAP – Rounds)

Every :90 until failure

5 pull-ups

5 shoulder to overhead (115/85)

Add 10/5# each round

Everyday Athletes Now – CrossFit

Misfit Clean Complex (Find 1RM)

Complex:

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

Metcon (AMRAP – Rounds and Reps)

Amrap 10

15 cal row

15 hand stand push ups

15 hang Power snatch (85/55)

Everyday Athletes Now – CrossFit

Front Squat (Find 1RM )

Metcon (4 Rounds for reps)

4 rounds

Amrap 3

20 wall balls(20/14)

15 ttb

Max db snatch(55/35)

Rest :60

Score is total reps of db snatch

Metcon (Time)

3rft

150ft farmers carry (70/53)

400m run

Everyday Athletes Now – CrossFit

Snatch Balance (6×3 60% of ohs)

Romanian Deadlift (4×8 ahap)

5 strict ring dips between each set

Metcon (AMRAP – Rounds and Reps)

Amrap 20

50 air squat

25 push-ups

50 sit ups

25 kb swings

Everyday Athletes Now – CrossFit

Push Press (In ten minutes find 1RM)

Split Jerk (In ten minutes find 1RM)

Metcon (AMRAP – Rounds)

Every 3 minutes until failure

Row 20/15 cal

12 thrusters(95/65) (Rx+115/85)

3 pull-ups

Rest remainder

Increase pull ups by 2 reps each round

Metcon (AMRAP – Rounds)

Every 3 minutes until failure

Row 20/15 cal

12 thrusters(95/65) (Rx+115/85)

3 pull-ups

Rest remainder

Increase pull ups by 2 reps each round

Metcon (AMRAP – Rounds)

Every 3 minutes until failure

Row 20/15 cal

12 thrusters(95/65) (Rx+115/85)

3 pull-ups

Rest remainder

Increase pull ups by 2 reps each round

Everyday Athletes Now – CrossFit

Warm-up (No Measure)

30 ttb

40 sit ups

50 supermans

Back Squat (3rm)

Metcon (Time)

For time

30/18 cal row

15/12 ctb

20/12 cal row

12/9 ctb

10/6 cal row

9/6 cal row

Everyday Athletes Now – CrossFit

Snatch (3 attempts to 1RM)

Clean and Jerk (3 attempts to 1RM)

Metcon (Time)

5rft

8 deadlifts(135/95)

Rx+(155/105)

25 du

8 Power Cleans(135/95)

Rx+(155/105)

25 du

8 push jerk(135/95)

Rx+(155/105)

25 du

Everyday Athletes Now – CrossFit

Split Jerk (8×1 @90%)

Sumo Deadlift (3×9 ahap)

Metcon (5 Rounds for reps)

5 rounds

Amrap 2

10 clean and jerk

Max bar facing burpees

Rest 2:00

95/65

135/95

155/115

185/135

195/145

Everyday Athletes Now – CrossFit

Metcon (AMRAP – Rounds and Reps)

Teams of 3:

5 rounds:

***Must switch every 5 reps***

60 power cleans 155/125

60 burpee box jump overs

60 wallballs

(2 partners must hold top of deadlift while other partner is working)

30 shoulder to overhead

(2 partners must hang from pull-up bar while other partner is working)

30 Plate hug squats 45/25 (2 partners must hold plates overhead while other partner is working)