Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

band circuit

3 Rounds

:20 Row Sprint

10 Plate Thrusters

5 Strict Pull-Ups

Back Squat (1RM)

Metcon (AMRAP – Rounds and Reps)

AMRAP 13 Minutes

3 Power Snatches 135/95lbs

12 Sit Ups

36 Double Unders

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

12-9-6

Kettlebell Taters

Burpee over KB

Hang Clean (7×2 @ 80%)

Metcon (4 Rounds for reps)

AMRAP 5 Minutes

Row 850m/750m

Max Rep DB Snatch in remaining time 50/35

Rest 3 Minutes

AMRAP 5 Minutes

30 DB Snatch 50/35

Max Distance Row in Remaining time

Rest 3 Minutes

AMRAP 5 Minutes

Row 850m/750m

Max Rep DB Snatch in remaining time 50/35

Rest 3 Minutes

AMRAP 5 Minutes

30 DB Snatch 50/35

Max Distance Row in Remaining time

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

4 Rounds

Run 100m

8 Pause Air Squats

8 Empty Bar Push Press

8 Kips

Back Squat (3×3 @80%)

Metcon (Time)

30 Burpee Box Jump Overs 24/20″

2 Muscle Ups (c2b)

25 Burpee Box Jump Overs

4 Muscle Ups (c2b)

20 Burpee Box Jump Overs

6 Muscle Ups (c2b)

15 Burpee Box Jump Overs

8 Muscle Ups (c2b)

10 Burpee Box Jump Overs

10 Muscle Ups (c2b)

Push-ups (3×10 w/ pause hover)

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Seated hamstring stretch 2:00

Seated Adductor Stretch 2:00

Prone hip flexor stretch 2:00

Pigeon Stretch 2:00

Bench Press (5×5 Buiding)

Barbell Row (4×8 building)

Metcon (AMRAP – Rounds and Reps)

AMRAP 11

250m Row

10 pushups

12 KB Swing (53/35)

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Row 500m

:30 HS hold

10 Burpee Box Jump overs

:30 HS Hold

10 Burpee Box Jump Overs

:30 hs hold

Row 500m

Back Squat (4×4 @ 70%)

Clean and Jerk

10 Clean & Jerk @75%

Rest :60

8 Clean & Jerk @77.5%

Rest :60

6 Clean & Jerk @80%

Split Squats (3×10 (5 each side))

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

3 Rounds

10 pvc passthroughs

10 Behind the neck Push Press (snatch grip)

10 Overhead Squats

Power Snatch (x5 every 2:00 for 12:00)

Metcon (5 Rounds for reps)

EMOM 15 Minutes

Minute 1: 12 Bar Facing Burpees

Minute 2: 12 Shoulder to OH 155/105lbs

Minute 3: Max Rep Bar Muscle Ups

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

EMOM 9:00

1. 12 Jumping Back Squats + Hip Circle

2. 3 Wall Walks

3. Row :40

Back Squat (5×5 @ 60%)

Metcon (Time)

5 Rounds

Run 400m

20 Push Press (95/65)

Run 400m

10 Strict HSPU

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

4 Rounds

10 Front Rack Lunge Steps

10 Thrusters

10 Lateral Bar Burpees

Hang Power Clean (6×3 @70%)

Metcon (Time)

5 Rounds

15/9 Calorie row

3 Rope Climbs

10 DB Box Step Overs 70/50s to 24/20″

Rest 2:30

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

band circuit

3 Rounds

:30 Plank

10 RDLs

10 Knees to Elbows

Back Squat (3×3 @ 92.5%)

Metcon (Time)

4 Rounds

80 Double Unders

12 DB goblet Lunge 50/35s

20 HSPU

12 DB Goblet Lunge 50/35s

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

3 rounds

15 pvc pass through

15 pvc sots press

Warm-up (No Measure)

Snatch Tech

Power Snatch

10 Snatch @75%

Rest :60

8 Snatch @77.5%

Rest :60

6 Snatch @80%

Metcon (AMRAP – Rounds and Reps)

AMRAP 13

10 Pushups

15 ring rows

10 mb slams (20/14)