Everyday Athletes Now – CrossFit
Metcon (Time)
10 rft
4 ohs(115/75)
8 pushups
12 double Db/kB clean(50/35)
Metcon (Time)
4rft
100’ farmers carry (70/53)
10 hand stand pushups
21ring dips
Rest:60
Everyday Athletes Now – CrossFit
Squat Clean (heavy single)
Metcon (Time)
For time
5 rounds
max hang squat cleans @75%
bar facing burpees (30 – number of squat cleans
Pull-ups (8×7)
Everyday Athletes Now – CrossFit
Front Squat (7×4 @80%)
Metcon (4 Rounds for distance)
Every 5:00 for 20:00
22 thrusters (115/75)
22 lateral burpee box jump overs
max distance row
Everyday Athletes Now – CrossFit
Sumo Deadlift (3×4 AHAP)
Metcon (Time)
For time
60 box jump overs
10 c2b
10 deadlift (185/125)
rest :90
40 box jump overs
10 c2b
20 deadlift
rest :90
20 box jump overs
10 c2b
s0 deadlift
Everyday Athletes Now – CrossFit
Metcon (Time)
For time:
18 snatch @75%
rest 3:00
12 snatch @80%
rest 3:00
6 snatch @85%
Metcon (Time)
for time
6 rope climbs
25 cal row
50 sump dlhp
25 cal row
6 rope climbs
Everyday Athletes Now – CrossFit
Back Squat (Die set)
same as previous weeks
CrossFit Games Open 13.4 (AMRAP – Reps)
Complete AMRAP in 7 minutes of:
3 Clean and Jerk #135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Metcon (AMRAP – Reps)
AMRAP 10
50-40-30-20-10
burpees
du
Everyday Athletes Now – CrossFit
Metcon (Time)
5RFT
500/450m row
15 Bench Press (135/95)
100′ walking lunge
Metcon (3 Rounds for reps)
AMRAP 4 x 3 rounds
6 front squat (185/125)
9 sit ups
12 ring dips
rest :90
Everyday Athletes Now – CrossFit
Squat Snatch (Build to a heavy single)
Metcon (3 Rounds for reps)
3 Rounds
Max squat snatch @70%
subtract number of squat snatches from 40 and do that many lateral bar burpees
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
30 wall balls
20 box jumps
10 strict pull ups
Everyday Athletes Now – CrossFit
Front Squat (6×6 @75%)
Metcon (4 Rounds for reps)
Every 4:00 for 16:00
12 db box step overs (50/35)
20 deadlifts (185/125)
max du
Everyday Athletes Now – CrossFit
Sumo Deadlift (4×3 AHAP)
Metcon (3 Rounds for reps)
AMRAP 5 x 3 rounds
20 alt pistols
15 pushups
10 power snatch (95/65)
rest 2:00