Everyday Athletes Now – CrossFit
Metcon (Time)
5RFT
6 TTB
5 C2B
4 MU(pullups)
Shoulder Press (5×3 Building)
Bench Press (5×3 Building)
Metcon (AMRAP – Reps)
:20work/:10 rest
2 times through (4 minutes)
Strict Pullup
cal bike/row
Strict HSPU
cal bike/row
Everyday Athletes Now – CrossFit
Back Squat (EMOM 12 @ 70%)
Even-4 back squats
Odd-2 front squats
Power Snatch (Every 1:30 x5)
1 power snatch +
1 low hang power snatch
Metcon (Time)
3RFT
400m run
12 DB Power snatches (50/35)
21 Single Arm DB squats (50/35)
Everyday Athletes Now – CrossFit
Thruster (Build to a heavy 10 rep)
Metcon (AMRAP – Rounds and Reps)
Teams of 2:
AMRAP 31:
8 thrusters(135/95)
6 rope climbs
11 box jumps
400m MB run (20/14)
Everyday Athletes Now – CrossFit
Power Clean (Work up to a 10 rep TNG)
Metcon (3 Rounds for reps)
AMRAP 5
Buy-in: 25/20 cal row
Max rounds of the chief(115/75)
rest 5:00
AMRAP 5
Buy-in: 20/15 cal row
Max rounds of the chief(135/95)
rest 5:00
AMRAP 5
Buy-in: 15/10 cal row
Max rounds of the chief(155/115)
**the Chief:
3 power cleans
6 pushups
9 air squats
Everyday Athletes Now – CrossFit
Shoulder Press (5×5 Building)
Metcon (Weight)
3 Sets
10 Dumbbell Bench Press
35 Band Rows
rest 2:00 between sets
Metcon (Weight)
3 sets
Max Dumbbell Push Press (50/35)
50′ Dumbbell walking lunge
100′ Farmers carry
Rest 2:00 between sets
Everyday Athletes Now – CrossFit
Deadlift (Heavy 6, Heavy 4, Heavy 2)
Metcon (AMRAP – Reps)
AMRAP 7
Wallballs
*on the minute: 5 deadlifts (185/135)
Metcon (No Measure)
5 rounds
50′ sled push (heavy)
15 MB situps
Everyday Athletes Now – CrossFit
Metcon (AMRAP – Reps)
Not For Time:
1:30 light row
65% max ring dips
1:30 light row
12 strict hand stand pushups
1:30 light row
55% max ring dips
1:30 light row
9 SHSPU
1:30 light row
45% max ring dips
1:30 light row
6 SHSPU
Metcon (Time)
4RFT
400m run
20 dumbbell hang clean and jerk (50/35)
15 C2B
Everyday Athletes Now – CrossFit
Back Squat (Emom 12 @70%)
Even -4 back squat
Odd -2 front squat
Muscle Snatch (Emom 5 1 muscle snatch + 3 ohs )
Metcon (Time)
21 bar facing burpees
21 power snatch
15 bar facing burpees
15 ohs
9 bar facing burpees
9 squat snatch
115/85
Everyday Athletes Now – CrossFit
Clean Pull + Hang Clean High Pull + Hang Power Clean (7×1 Building)
Metcon (Time)
5RFT
200m run
12 deadlifts
9 hang power cleans
6 push jerks
(155/105)
Everyday Athletes Now – CrossFit
Metcon (No Measure)
EMOM 15 alternating minutes
1-handstand practice
2-50′ single arm dumbbell overhead walking lunge (35/20)
Metcon (Time)
3 Rounds
21/15 cal row
75 du(225 singles)
directly into:
3 rounds
20 dumbbell snatches (50/35)
12 lateral dumbbell burpees