Everyday Athletes Now – CrossFit
Warm-up (No Measure)
band circuit
3 Rounds
:20 Row Sprint
10 Plate Thrusters
5 Strict Pull-Ups
Back Squat (1RM)
Metcon (AMRAP – Rounds and Reps)
AMRAP 13 Minutes
3 Power Snatches 135/95lbs
12 Sit Ups
36 Double Unders
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
12-9-6
Kettlebell Taters
Burpee over KB
Hang Clean (7×2 @ 80%)
Metcon (4 Rounds for reps)
AMRAP 5 Minutes
Row 850m/750m
Max Rep DB Snatch in remaining time 50/35
Rest 3 Minutes
AMRAP 5 Minutes
30 DB Snatch 50/35
Max Distance Row in Remaining time
Rest 3 Minutes
AMRAP 5 Minutes
Row 850m/750m
Max Rep DB Snatch in remaining time 50/35
Rest 3 Minutes
AMRAP 5 Minutes
30 DB Snatch 50/35
Max Distance Row in Remaining time
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
4 Rounds
Run 100m
8 Pause Air Squats
8 Empty Bar Push Press
8 Kips
Back Squat (3×3 @80%)
Metcon (Time)
30 Burpee Box Jump Overs 24/20″
2 Muscle Ups (c2b)
25 Burpee Box Jump Overs
4 Muscle Ups (c2b)
20 Burpee Box Jump Overs
6 Muscle Ups (c2b)
15 Burpee Box Jump Overs
8 Muscle Ups (c2b)
10 Burpee Box Jump Overs
10 Muscle Ups (c2b)
Push-ups (3×10 w/ pause hover)
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
Seated hamstring stretch 2:00
Seated Adductor Stretch 2:00
Prone hip flexor stretch 2:00
Pigeon Stretch 2:00
Bench Press (5×5 Buiding)
Barbell Row (4×8 building)
Metcon (AMRAP – Rounds and Reps)
AMRAP 11
250m Row
10 pushups
12 KB Swing (53/35)
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
Row 500m
:30 HS hold
10 Burpee Box Jump overs
:30 HS Hold
10 Burpee Box Jump Overs
:30 hs hold
Row 500m
Back Squat (4×4 @ 70%)
Clean and Jerk
10 Clean & Jerk @75%
Rest :60
8 Clean & Jerk @77.5%
Rest :60
6 Clean & Jerk @80%
Split Squats (3×10 (5 each side))
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
3 Rounds
10 pvc passthroughs
10 Behind the neck Push Press (snatch grip)
10 Overhead Squats
Power Snatch (x5 every 2:00 for 12:00)
Metcon (5 Rounds for reps)
EMOM 15 Minutes
Minute 1: 12 Bar Facing Burpees
Minute 2: 12 Shoulder to OH 155/105lbs
Minute 3: Max Rep Bar Muscle Ups
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
EMOM 9:00
1. 12 Jumping Back Squats + Hip Circle
2. 3 Wall Walks
3. Row :40
Back Squat (5×5 @ 60%)
Metcon (Time)
5 Rounds
Run 400m
20 Push Press (95/65)
Run 400m
10 Strict HSPU
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
4 Rounds
10 Front Rack Lunge Steps
10 Thrusters
10 Lateral Bar Burpees
Hang Power Clean (6×3 @70%)
Metcon (Time)
5 Rounds
15/9 Calorie row
3 Rope Climbs
10 DB Box Step Overs 70/50s to 24/20″
Rest 2:30
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
band circuit
3 Rounds
:30 Plank
10 RDLs
10 Knees to Elbows
Back Squat (3×3 @ 92.5%)
Metcon (Time)
4 Rounds
80 Double Unders
12 DB goblet Lunge 50/35s
20 HSPU
12 DB Goblet Lunge 50/35s
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
3 rounds
15 pvc pass through
15 pvc sots press
Warm-up (No Measure)
Snatch Tech
Power Snatch
10 Snatch @75%
Rest :60
8 Snatch @77.5%
Rest :60
6 Snatch @80%
Metcon (AMRAP – Rounds and Reps)
AMRAP 13
10 Pushups
15 ring rows
10 mb slams (20/14)