Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

PVC passthrough 2×15

Band pull apart 2×15

Wall slide 2×15

Reverse lunges 2×16

Squat jumps 2×5

Amrap 4

5 push-ups

10 Box jumps

Push Press (4×4 @80%)

Metcon (AMRAP – Rounds and Reps)

Amrap 16

12 sumo dlhp

12 front rack lunges

12 sit-ups

Everyday Athletes Now – CrossFit

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Front Squat (4×4 @80%+)

Metcon (Time)

6 rft

5 muscle ups(ctb)

5 thrusters (155/105)

25′ handstand walk(:20 hand stand march)

Metcon (AMRAP – Rounds and Reps)

Amrap 15

200m run

10 Power snatch (95/65)

10 Burpees

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Lat stretch

Hip flexor stretch

Adductor stretch

Prone extension

Amrap 4

5 Burpees

10 kb swings (53/35)

Squat Clean (5×3 @80%)

Metcon (Time)

5rft

15/12 cal row

16 db front rack lunges (50/35)

12 Kipling hspu

Everyday Athletes Now – CrossFit

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Push Jerk (3×3 moderate,heavy,moderate)

Metcon (Time)

For time

10 muscle ups(pull ups)

20 front squats(135/95)

10 mu

30 shoulder to overhead(135/95)

10 mu

20 front squat

10 mu

Everyday Athletes Now – CrossFit

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Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

:30 each

Pec stretch

Lat stretch

Hip flexor stretch

Pigeon stretch

Then :

3 rounds

20 overhead squats

20 push press

Split Jerk (10 min EMOM x1 @80%)

Metcon (Time)

3RFT

40 wall balls

Run 400m

Metcon (No Measure)

20 min bike or row

Steady, easy pace

Everyday Athletes Now – CrossFit

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Squat Clean (5×3 @80%+)

Metcon (AMRAP – Rounds and Reps)

Amrap 13

10 wall balls

10 ring rows

10 sit ups

Metcon (Time)

4 rounds for time

100m run

21 pullups

21 air squats

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

4 rounds

12 goblet squats

12 ring dips

Back Squat (4×4 starting @80%)

Metcon (Time)

21-15-9

Db squat clean(50/35)

Hand stand push ups

Metcon (AMRAP – Rounds and Reps)

Amrap 12

12/8 cal row

9ttb

Rest :30

Everyday Athletes Now – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Amrap 3

4 squat clean thrusters(115/75)

10/8 cal row

Squat Snatch (5×3 start at 80%)

Metcon (Time)

For time

15 deadlift (225/155)

15 bar facing burpees

12

12

9

9

6

6

3

3

Everyday Athletes Now – CrossFit

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Metcon (Time)

Front squat

50 reps for time @67%

Metcon (Time)

6rft

50 du

6 power snatch (135/95)

Metcon (3 Rounds for reps)

Amrap 4

7 push jerk (155/105)

7 lateral burpees

Rest :60

Amrap 3

Max distance hand stand walk

(Hand stand hold)

Rest :60

Anrap 4

7 push jerk(155/105)

7 lateral burpees