Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Straight Through

50 Empty Bar Thrusters

100 Double Unders

:60 Hanging Knee Raise Hold

Push Jerk (4×6 @72.5%)

Metcon (Time)

For time (25 cap)

Run 800m

20 Squat Cleans 205/135lbs

Run 600m

30 Box Jumps 30/24″

Run 400m

40 Strict HSPU

Run 200m

200′ HS Walk(2:00 of HS work)

Everyday Athletes Now – CrossFit

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Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Kipping Technique work -10-15 minutes

Shoulder Press (5×5 Building)

Metcon (AMRAP – Rounds and Reps)

AMRAP 17

10 Floor Press (115/75)

10 Sit Ups

10 Ring Rows

300m run

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

3 Steady Rounds

7 Strict Pull Ups

15 Russian KB Swings 53/35lbs

50′ HS Walk (:30 work)

Power Snatch (EMOM 10 x1@80%)

Metcon (AMRAP – Rounds and Reps)

AMRAP 13 Minutes

30 Double Unders

15 Toes To Bar

10 Deadlift 155/105lbs

Metcon (No Measure)

3 rounds NFT

15 band triceps

15 db curls

15 single leg bridge

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

800m run followed by…

15 band pull aparts

20 plank shoulder taps

20 walking lunges

Front Squat (3×6 @72.5%)

Metcon (AMRAP – Rounds and Reps)

AMRAP 18 Minutes

1k row

30 Alternating DB Box Step Ups 50/35lbs to 24/20″ (Single DB)

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

AMRAP 4 Minutes

12 Power Clean and Jerk 95/65

15 Pull Ups

Max Double Unders in remaining time

Squat Clean (8×2 @80%)

Metcon (Time)

21-15-9-15-21

Overhead Squats 105/70lbs

Pull Up

Calorie Row

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

3 Steady Rounds

12/8 Calorie Row

10 Strict Pull Ups

15 Goblet Squats 50/35lbs

Push Jerk (4×6 @ 70%)

Metcon (AMRAP – Reps)

AMRAP 14 Minutes

Climb The Ladder

5/4 Calorie Row

5 Wallballs 20/14lbs

10/8 Calorie Row

10 Wallballs 20/14lbs

15/12 Calorie Row

15 Wallballs 20/14lbs

Continue adding 5/4 Calories and 5 Wallballs each round for 14 minutes.

Everyday Athletes Now – CrossFit

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Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

2 Rounds

30 DB Snatch

20 Lateral DB Burpees

Warm-up (No Measure)

Snatch Technique: 10 min or so

Timing and hip extension

Power Snatch (6×3 @50% **incorporate technique work)

Metcon (AMRAP – Reps)

AMRAP 9 Minutes

10 Toes to Bar

10 DB Thrusters 50s/35s

10 Toes to Bar

15 DB Thrusters 50s/35s

10 Toes to Bar

20 DB Thrusters 50s/35s

10 Toes to Bar

25 DB Thrusters 50s/35s

10 Toes to Bar

30 DB Thrusters 50s/35s

Continue adding 5 thrusters after each set of toes to bar.

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

3 Steady Rounds

Run 200m

9 Box Jumps (step down)

12 Light RDLs

15 Push Ups

Power Clean + Push Jerk (x1 @80% EMOM 10)

Metcon (AMRAP – Rounds and Reps)

AMRAP 13 Minutes

10/7 Calorie Row

10 Power Clean 115/75lbs

10 HSPU