Everyday Athletes Now – CrossFit

View Public Whiteboard

Metcon (Time)

5RFT

6 TTB

5 C2B

4 MU(pullups)

Shoulder Press (5×3 Building)

Bench Press (5×3 Building)

Metcon (AMRAP – Reps)

:20work/:10 rest

2 times through (4 minutes)

Strict Pullup

cal bike/row

Strict HSPU

cal bike/row

Everyday Athletes Now – CrossFit

View Public Whiteboard

Back Squat (EMOM 12 @ 70%)

Even-4 back squats

Odd-2 front squats

Power Snatch (Every 1:30 x5)

1 power snatch +

1 low hang power snatch

Metcon (Time)

3RFT

400m run

12 DB Power snatches (50/35)

21 Single Arm DB squats (50/35)

Everyday Athletes Now – CrossFit

View Public Whiteboard

Thruster (Build to a heavy 10 rep)

Metcon (AMRAP – Rounds and Reps)

Teams of 2:

AMRAP 31:

8 thrusters(135/95)

6 rope climbs

11 box jumps

400m MB run (20/14)

Everyday Athletes Now – CrossFit

View Public Whiteboard

Power Clean (Work up to a 10 rep TNG)

Metcon (3 Rounds for reps)

AMRAP 5

Buy-in: 25/20 cal row

Max rounds of the chief(115/75)

rest 5:00

AMRAP 5

Buy-in: 20/15 cal row

Max rounds of the chief(135/95)

rest 5:00

AMRAP 5

Buy-in: 15/10 cal row

Max rounds of the chief(155/115)

**the Chief:

3 power cleans

6 pushups

9 air squats

Everyday Athletes Now – CrossFit

View Public Whiteboard

Shoulder Press (5×5 Building)

Metcon (Weight)

3 Sets

10 Dumbbell Bench Press

35 Band Rows

rest 2:00 between sets

Metcon (Weight)

3 sets

Max Dumbbell Push Press (50/35)

50′ Dumbbell walking lunge

100′ Farmers carry

Rest 2:00 between sets

Everyday Athletes Now – CrossFit

View Public Whiteboard

Deadlift (Heavy 6, Heavy 4, Heavy 2)

Metcon (AMRAP – Reps)

AMRAP 7

Wallballs

*on the minute: 5 deadlifts (185/135)

Metcon (No Measure)

5 rounds

50′ sled push (heavy)

15 MB situps

Everyday Athletes Now – CrossFit

View Public Whiteboard

Metcon (AMRAP – Reps)

Not For Time:

1:30 light row

65% max ring dips

1:30 light row

12 strict hand stand pushups

1:30 light row

55% max ring dips

1:30 light row

9 SHSPU

1:30 light row

45% max ring dips

1:30 light row

6 SHSPU

Metcon (Time)

4RFT

400m run

20 dumbbell hang clean and jerk (50/35)

15 C2B

Everyday Athletes Now – CrossFit

View Public Whiteboard

Back Squat (Emom 12 @70%)

Even -4 back squat

Odd -2 front squat

Muscle Snatch (Emom 5 1 muscle snatch + 3 ohs )

Metcon (Time)

21 bar facing burpees

21 power snatch

15 bar facing burpees

15 ohs

9 bar facing burpees

9 squat snatch

115/85

Everyday Athletes Now – CrossFit

View Public Whiteboard

Clean Pull + Hang Clean High Pull + Hang Power Clean (7×1 Building)

Metcon (Time)

5RFT

200m run

12 deadlifts

9 hang power cleans

6 push jerks

(155/105)

Everyday Athletes Now – CrossFit

View Public Whiteboard

Metcon (No Measure)

EMOM 15 alternating minutes

1-handstand practice

2-50′ single arm dumbbell overhead walking lunge (35/20)

Metcon (Time)

3 Rounds

21/15 cal row

75 du(225 singles)

directly into:

3 rounds

20 dumbbell snatches (50/35)

12 lateral dumbbell burpees