Everyday Athletes Now – CrossFit
Warm-up (No Measure)
Band Circuit
then
10 kb deadlifts
10 kb swings
10 goblet squats
Deadlift (10×3 @65%)
Metcon (AMRAP – Reps)
power snatch
1 set of max unbroken 115/75
Metcon (Time)
4 Rounds
24 Double Unders
16 Calorie Row
12 Wallballs 20/14lbs
8 Burpee Box Jump Overs 24/20″
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
5 Rounds
5 Gymnastics Kips
5 Hang Clusters
5 Lateral Burpees
Front Squat (3RM)
Metcon (AMRAP – Rounds and Reps)
AMRAP 16 Minutes
3 Muscle Ups/c2b
3 Clean and Jerks 135/95lbs
3 Muscle Ups/c2b
3 Clean and Jerks 135/95lbs
Rest 1:00
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
Walking warmup
Knee hug
Quad pull
Side lunge
inchworm
broad jump
Warm-up (No Measure)
4 rounds
3/3 Lateral bound
MB rotational Slam
Close Grip Bench Press (3RM)
Single Arm DB Row (4×8 heavy)
Metcon (AMRAP – Rounds)
Groups of 3 AMRAP 10
Carry Medley x50′ each
sandbag
farmers (heavy)
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
10-8-6-4
Overhead GFYs
Calorie Row
*GFY= 2 reverse lunges + 1 squat
Hang Snatch (Work up to a heavy 3)
Metcon (3 Rounds for weight)
1×20 Overhead Squat AHAP
1×20 Thruster AHAP
1×15 Push Jerk AHAP
Metcon (Distance)
AMRAP 4 Minutes
30 Lateral Burpee over Rower
Max Distance Row in remaining time
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
Band Circuit
Then
AMRAP 5:00
10 Burpee Box Jumps
10 Single Arm DB Push Press
10 Single Arm OHS
Clean and Jerk (1RM)
Metcon (Time)
4 Rounds
25 Box Jump Overs 36/30″*
15 Hang Squat Snatch 95/70lbs
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
3 Rounds
5 Inch worms + Push Up
10 Jump Squats
5 Gymnastics Kips
Then
Run 400m
Metcon (AMRAP – Rounds and Reps)
AMRAP 17 Minutes
7 DB Power Clean 50s/35s
14 Wallballs 20/14lbs to 10/9′
7 Toes to Bar
Metcon (4 Rounds for reps)
EMOM 16 Minutes
1- 1 set of UB Strict Pull Ups*
2- 16 (8/8) Front Rack Lunges (light moderate load)
3- Plank
4- Rest
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
20 RDLs
20 Hang Cleans
20 Push Jerks
:20 AAB Sprint
Deadlift (2×10)
Metcon (Weight)
Power clean and Jerk
TNG 20-15-10 building
Metcon (3 Rounds for reps)
EMOM 12 Minutes
1- 1 Set of UB Strict Toes to Bar*
2- 25 DB Strict Press (light weight, speedy reps)
3- Plank
4- Rest
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
5 Rounds of “Cindy”
5 Pull ups
10 Push Ups
15 Air Squats
Front Squat (work up to a heavy single then 10×3 @70% *tempo )
Metcon (Time)
For Time
3 Rounds of:
20 Power Cleans 135/85lbs
20 Bar Facing Burpees
then,
3 Rounds of:
10 Power Cleans 175/105lbs
20 Bar Facing Burpees
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
Walking Warm-up
Knee hug
Quad pull
side lunge
hamstring
inchworm
duck walk
Warm-up (No Measure)
4 rounds
5 single leg box jumps (little box)
5 Slam ball slams (heavy)
Close Grip Bench Press (4×6 building)
Barbell Row (3×10 AHAP)
Metcon (3 Rounds for reps)
Teams of 3:
Cluster sets
5:00
Max Yoke Carry (alternate runs)
2:00 rest
5:00
Max Sandbag over shoulder (50-150lb)
2:00 rest
5:00
Max Sets of 3 DL (275/185)
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
3 rounds
10 PVC Passthroughs
10 OHS
10 DB Snatch
Snatch
Every 2:00 for 16:00
Above Knee Snatch + Below Knee Snatch + Snatch
Sets 1-2: Technique Focus
Sets 3-6: Build in weight, NO misses
Sets 7-8: Technique Focus
Metcon (2 Rounds for reps)
2 Rounds
AMRAP 2:00
12 OHS 115/75
Max Calorie Row in Remaining Time
Rest 2:00
AMRAP 2:00
15/12 Calorie Row
Max OHS in Remaining Time
Rest 2:00