Everyday Athletes Now – CrossFit
Back Squat (5RM)
Metcon (Time)
5RFT
60 DU
15 HSPU
10 DB/KB Deadlift (70/53)
Rest :90
Everyday Athletes Now – CrossFit
Bench Press (5×5 AHAP)
Front Rack Lunge (4×10 each leg)
Metcon (AMRAP – Rounds and Reps)
AMRAP 18
200m run
20 barbell rows
5 box jumps
3 strict pull ups
Everyday Athletes Now – CrossFit
Push Jerk (5×3 @90%)
Misfit snatch complex EMOM (x3 every 2:00 for 8min @70%)
misfit snatch complex
Squat snatch
Ohs
Hang snatch
Ohs
J.T. (Time)
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
Everyday Athletes Now – CrossFit
Metcon (3 Rounds for reps)
Every 5min for 15 min
9 mu (c2b)
18 power snatch (75/55)
20/18 cal row
rest remainder
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
30 sit ups
30 front squats (115/75)
Deadlift (3×15)
Everyday Athletes Now – CrossFit
Back Squat (5×5 @90% of 5RM)
Power Clean (4x :90 on/:90 rest)
Metcon (AMRAP – Rounds and Reps)
AMRAP 9
10 thrusters (115/75)
1 rope climb(20 ring rows)
Everyday Athletes Now – CrossFit
Squat Snatch (4×5 @ 75%)
Metcon (AMRAP – Reps)
AMRAP 9
3 c2b
3 deadlift (185/135)
6/6
9/9
etc
Metcon (Time)
5RFT
20 du
15 sit ups (GHD if done before)
5 squat snatch (125/85)
rest :30
Everyday Athletes Now – CrossFit
Back Squat (5RM)
Metcon (Time)
for time
4 rounds
25 wall ball
12 ring dips
400m run
rest 2:00
Everyday Athletes Now – CrossFit
Dumbbell Bench Press (5 max sets w/ 50/35)
**at least 8 reps for the first set
Split Squats (3×10 each)
back rack
Metcon (4 Rounds for reps)
4 rounds for reps
:20 max cal bike
:40 rest
:20 pull up
:40 rest
:20 kb swing (70/53)
:40 rest
:20 db push press (50/35)
:40 rest
Everyday Athletes Now – CrossFit
Push Jerk (5×4 @80%)
Misfit Clean Complex (x2 @75% every :90 for 9 min)
Complex:
Power Clean+push jerk+front squat+hang clean+split jerk
Metcon (Time)
3rft
100′ db walking lunge (50/35)
10 mu (c2b)
30/25 cal row
Everyday Athletes Now – CrossFit
Metcon (5 Rounds for reps)
Every 3 min for 15 min
15 TTB
15 box jump overs
15 overhead squats (95/65)
rest remainder
Metcon (AMRAP – Rounds and Reps)
AMRAP 5
5 sumo DLHP (135/95)
4 db burpee step overs (50/35)