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

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

20 overhead squats

20 kb swings

20 Burpees

Back Squat (3×3 85%)

Metcon (Time)

For time

25 sit-ups

15 Power snatches (95/65)

20 sit-ups

15 Power snatches

15 sit-ups

15 power snatches

10 sit-ups

15 Power snatches

Romanian Deadlift (4×12 increasing weight each set)

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Pause Power position snatch warmup 4×3 @50%

Hang Snatch

3 reps @70% every 2 minutes for 12 minutes

Deadlift (3×3 building each set)

Metcon (AMRAP – Rounds and Reps)

Amrap 10

12 ttb

10 db thrusters (50/35)

8 pull-ups

Everyday Athletes Now – CrossFit

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Back Squat (5×5 70%)

*in between each set

5×4 strict ring dips

Metcon (AMRAP – Rounds and Reps)

Amrap 15

15 chest to bar

15 Box Jump overs (24/20)

10 clean and Jerks 135/95

Cash Out

Farmer’s Carry (5×100′ as heavy as possible)

Everyday Athletes Now – CrossFit

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Metcon (Time)

Partner wod:

400m run with 53#/70#kb ( Partners may switch at any time during run)

75 back squats (135/95)

100 pullups

75 box jump overs

100 DB snatch 35/50

75 Cal row

100 wall balls

*One partner must hold top of deadlift with barbell while other partner doing wall balls. 400 m run with kb 53#/70#