Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Band Circuit

2 rounds

10 SL RDL each leg

10 squats

10 squat jumps

Deadlift

1×6@65%

1×5@75%

1×4@85%

1×1@95%

Metcon (Time)

2 rounds of Fran

21-15-9

Thrusters 95/65

pullups

5 min rest between rounds

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

3 Rounds

20 Double Unders (60 singles)

:20 Lunge Hold Left Side

:20 Lunge Hold Right Side

Then

Row 500m

Paused Front Squat (x3 every 2:00 for 14:00)

Metcon (3 Rounds for reps)

AMRAP 5:00 x 3

150m Empty Sled Push

15 Power Snatch 155/105lbs

50 Double Unders (150 singles)

Rest 2:00

Continue where you left off each round

Everyday Athletes Now – CrossFit

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Bench Press

5 @40%

5 @50%

5 @60%

5 @75%

3 @80%

As many as you can @85%

Shoulder Press (3×10)

Metcon (AMRAP – Reps)

AMRAP 1 Minute

Max Rep Power Cleans @65%

Rest 3:00

AMRAP :90

Max Rep Power Cleans @75%

Rest 3:00

AMRAP 2 Minutes

Max Rep Power Cleans @85%

Bicep Curl (3×10)

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Mobility

spider lunge with rotation x20

downward dog 5x:10

pigeon x2:00 each

Warm-up (No Measure)

Clean Technique 10-15min

Back Squat (3×8)

Metcon (AMRAP – Rounds and Reps)

AMRAP 11

11 power cleans (95/65)

11 kb swings (53/35)

11 v-ups

250m row

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

3 Rounds

200m Row

:30 OHS Hold

10 Strict Pull-Ups

Squat Snatch (x5 TNG every 2:00 for 14:00)

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes

30 Bar Facing Burpees

30 Hang Power Snatch 95/65

30 Pull Ups

Rest 2:00

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

3 Rounds

10 Jump squats

5 Burpee

10 DB Alternating Split Snatch

Shoulder Press (5×5 @70%)

Bench Press (3×10)

Metcon (Time)

400m Run

40 Step Through Lunges

20 Burpee Pull Ups

40 Step Through Lunges

400m Run

Step through lunge: 1 Rep is a front and back lunge with the same leg. Must be done in sets of 10 per side before switching.

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Band Circuit

Hip Flexor stretch x1:00

2 rounds

10 KB Deadlift

10 KB swing

10 Hanging Reverse shrug

Deadlift

1×6@62.5%

1×5@72.5%

1×4@82.5%

1×1@92.5%

Metcon (3 Rounds for reps)

AMRAP 1:30 x 3

Thruster Plus* Ladder 95/65lbs

Rest 3:00

*Rep 1 is a thruster, Rep 2 is a thruster plus a push press, Rep 3 is a thruster plus 2 push press, and so on adding 1 push press to each rep as you go. Sets do not have to be unbroken, but you may hold onto the bar as long as you’d like.

Romanian Deadlift (3×10 using KB’s)

10 DB Row each arm between rounds

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Band Circuit

2 Rounds

100m run

20 lateral lunges

10 yoga pushups

Front Squat (x5 every 2:00 for 14:00)

Tempo:: 3/3/1

Building weight

Metcon (Time)

Run 600m

15 Chest To Bar Pull ups

20 Push Jerk 135/95lbs

15 Chest To Bar Pull ups

20 Push Jerk 135/95lbs

15 Chest To Bar Pull ups

Run 600m

Everyday Athletes Now – CrossFit

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Bench Press

5 @40%

5 @50%

3 @60%

3 @70%

3 @75%

As many as you can @80%

Shoulder Press (3×10)

Metcon (3 Rounds for reps)

AMRAP 1 Minute

Max Rep Power Snatch @60%

Rest 3:00

AMRAP :90

Max Rep Power Snatch @70%

Rest 3:00

AMRAP 2 Minutes

Max Rep Power Snatch @80%

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Mobility

2:00 hold each

spider lunge

frog stretch

hamstrings

pecs

Warm-up (No Measure)

Clean Technique 10 min

Back Squat (3×8)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

5 Hang Power Clean (95/65)

10 Front Rack Lunge

15 situps

100m run