Everyday Athletes Now – CrossFit

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Front Squat (5×3 @80%)

Split Jerk (6×1 Building)

Tommy V (Time)

21 Thrusters, 115#

12 Rope Climbs, 15′

15 Thrusters, 115#

9 Rope Climbs, 15′

9 Thrusters, 115#

6 Rope Climbs, 15′
In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on Feb. 13 2008
To learn more about Tommy V click here

Everyday Athletes Now – CrossFit

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Snatch (x1 @75% EMOM 12)

Metcon (AMRAP – Rounds and Reps)

AMRAP 16

50′ DB Front Rack Lunges (35/20)

12 Lateral Burpees over DB

3 MU(c2b)

Good Mornings (3×10)

Everyday Athletes Now – CrossFit

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Dumbbell Bench Press (5×10)

Back Rack Lunge (3×10)

DB Skull Crusher x 12 each set

Metcon (Time)

With a Partner (20 min cap):

75 Air squats

75 db push press (50/35)

75 sit ups

75 wall balls

75 push ups

75 swings

400 m run (together)

Everyday Athletes Now – CrossFit

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Power Clean + Push Jerk (5×5 TNG)

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

5 Sandbag to shoulder (150/100)

10 ring dips

100m run

Shoulder Press (4×12)

Everyday Athletes Now – CrossFit

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Deadlift (5×3 @80% **no bounce)

Metcon (AMRAP – Rounds and Reps)

AMRAP 9

9 thrusters (115/85)

12 TTB

15 cal row

DumbBell Row (4×15)

banded leg curl 3×20

Everyday Athletes Now – CrossFit

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Bench Press (4×10 moderately heavy)

3 x 20 leg extension in between sets

Split Squats (3×10)

banded triceps 3×15

Metcon (Time)

For Time

25-20-15-10-5

DU

HSPU