Everyday Athletes Now – CrossFit
Clean (1RM then…)
Clean (AMRAP 5min @85%)
Metcon (3 Rounds for reps)
3 rounds
AMRAP 5min
:30 ropes
21 Deadlifts (185/135)
max rope climb in remaining time
rest 2:00
Everyday Athletes Now – CrossFit
Back Squat (3RM)
Metcon (Time)
3RFT
12 Thrusters(135/95)
16 Bar Facing Burpees
20 TTB
2k Row (Time)
Max Effort 2k Row
Everyday Athletes Now – CrossFit
Snatch (1RM then…)
Snatch (5min AMRAP @85%)
Metcon (Time)
For Time
75/60 cal row
50 wall balls
25 db box step overs (35/20)
Everyday Athletes Now – CrossFit
Metcon (Time)
3 rounds
max effort plank
rest 2:00 between rounds
total time is score
Deadlift (5RM)
Metcon (Time)
15-12-9
sandbag over shoulder(150/100)
bar muscle up (C2B)
Everyday Athletes Now – CrossFit
Hang Clean (2RM)
Metcon (Time)
2RFT
Row 50/40 cal
50 wall balls
Run 400m
50 empty bar thrusters
Everyday Athletes Now – CrossFit
Bench Press (3RM)
Weighted Hip Bridges (4×10)
Metcon (No Measure)
3x 300m shuttle
**50m down and back x3
3:00 rest
Everyday Athletes Now – CrossFit
Shoulder Press (3RM)
Back Rack Lunge (3x8each)
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
4 power snatch (135/85)
8 Ring Dips
12 box jump overs
Everyday Athletes Now – CrossFit
Hang Snatch (Find 2RM)
Metcon (AMRAP – Reps)
AMRAP 6
3 bar facing burpees
3 shoulder to oh (135/95)
6
6
9
9
…
Metcon (AMRAP – Reps)
3 round
max ttb
rest 2:00 between rounds
Everyday Athletes Now – CrossFit
Back Squat (Find 1RM)
Metcon (Time)
3RFT
100 du
15 squat cleans (115/75)
18 C2B
Everyday Athletes Now – CrossFit
Hang Clean (x2 @85% every 2 min for 12 min)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
6 Squat Snatch (135/95)
18/12 cal row