Everyday Athletes Now – CrossFit
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
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
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
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
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
Deadlift (6×2 from a deficit)
Metcon (Time)
3 RFT
500m row
12 burpees
21 box jumps
Farmer’s Carry (3x 100m)
Everyday Athletes Now – CrossFit
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
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
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
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