Everyday Athletes Now – CrossFit

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Back Squat (Work up to a heavy 3)

Metcon (Time)

3RFT

75 du

50 air squats

25/18 cal row

Metcon (No Measure)

tabata situps

rest 1:00

tabata hip extensions

Everyday Athletes Now – CrossFit

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Metcon (5 Rounds for time)

Every 2:00 for 10:00

1 rope climb

30 DU

2 squat clean and jerks (75%)

Metcon (Time)

Teams of 3 30:00 time cap

800m med ball run (50/30)

75 box jump overs

50 power clean and jerk (135/95)

15 rope climbs

50 power clean and jerk

75 box jump overs

800m med ball run

Everyday Athletes Now – CrossFit

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Snatch Pull + Low hang Power Snatch (x1 + 1 every 1:30 for 7 sets)

Metcon (5 Rounds for time)

Every 4:00 for 20:00

12/9 cal row

9 Bar facing burpees

6 power snatch (115/75)

Everyday Athletes Now – CrossFit

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Front Squat (5×3 (Tempo 3-2-1) building)

Romanian Deadlift (4×12)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

50′ walking lunge (35/20)

16 Single Leg RDL

:30 plank

Everyday Athletes Now – CrossFit

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Handstand Push-ups (12 x 40% max reps)

Thruster (x 3 every 2:00 for 12min)

Metcon (Time)

For Time

25 thrusters (95/65)

400m run

25 C2B

400m run

25 thrusters

Everyday Athletes Now – CrossFit

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Hang Squat Snatch (Working up to heavy single)

0:00-5:00

2 snatch grip push jerks

1 pausing overhead squat

5:00-10:00

1 hang snatch pull

1 hang snatch high pull

1 hang squat snatch

1 snatch balance

10:00-20:00

heavy single hang squat snatch

Metcon (AMRAP – Rounds and Reps)

AMRAP 9

10 hang squat snatches (75/55)

30 DU

Back Squat (EMOM 9: 1 pausing back squat + 1 back squat)

Everyday Athletes Now – CrossFit

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Power Snatch (5×1)

Metcon (Time)

Teams of 3:(25min cap)

200/140 cal row

into…

3 rounds

50 TTB

50 box jump overs

50 power snatches*

*round 1: 95/65

round 2: 115/85

round 3: 135/95

Everyday Athletes Now – CrossFit

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Bane (Time)

For Time:

40 HSPU

20 Ring Muscle Ups

10 rounds of:

**3 power cleans + 3 front squats + 3 Jerks(185/135)

Metcon (No Measure)

3 rounds:

10 inverted Barbell Rows

max Ring pushups

25 situps

Everyday Athletes Now – CrossFit

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Snatch Balance (5×2)

Metcon (Time)

10-8-6-4-2

C2B

Ring Dips

Metcon (Time)

For Time:

3 rounds

200m KB Carry**

30 Single Leg RDL

**100m each: 1 front rack, 1 at side