Everyday Athletes Now – CrossFit
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
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
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
Back Squat (5×2 @90%)
Metcon (Time)
5RFT
200m run
10 hang squat cleans (135/95)
Bicep Curl (3×10 **barbell)
banded leg extension 3×20
Everyday Athletes Now – CrossFit
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
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
Front Squat (3×8 @70%+)
Push Press (5×2 building)
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
15/12 cal row
1 rope climb
Everyday Athletes Now – CrossFit
Power Snatch (5×5 TNG)
Metcon (Time)
3RFT
40 wall balls
30/25 cal row
20 sit ups
Romanian Deadlift (3×10)
Everyday Athletes Now – CrossFit
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
Everyday Athletes Now – CrossFit
Back Squat (5×3 @80%)
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
200m run
20 pushups
20 sumo dlhp(75/55)