Everyday Athletes Now – CrossFit

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Metcon (Time)

With a partner:

3RFT

30 ring dips

60 wall balls(20/14)

90/60 cal row

Metcon (Distance)

With a partner:

Max distance farmers carry (100/70)

**Scale (70/53)

Everyday Athletes Now – CrossFit

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The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
4 min for each lift

Metcon (Time)

With a partner:

5RFT

80 du

60 push ups

40 cal row

**split each movement in half with partner

Everyday Athletes Now – CrossFit

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Power Snatch + Squat Snatch + Hang Squat Snatch (Find 1RM)

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

20 DB Hang CJ (50/35) *10 each side

10 HSPU

Metcon (Time)

5RFT

3 Squat Snatch (135/95)

50′ Hand Stand Walk (20 Shoulder taps)

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Metcon (3 Rounds for distance)

3 rounds

2:00 run

:30 rest

1:00 run

:30 rest

1:40 run

:30 rest

:40 run

:30 rest

1:20 run

:30 rest

:20 run

3 min rest

Warm-up (No Measure)

hip warmup x2

adductor stretch x1:00

hip flexor stretch x1:00

banded clam x12

banded bridge x12

banded squat x12

Everyday Athletes Now – CrossFit

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Squat Clean + Front Squat + Jerk (Find 1RM)

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

7 Deadlifts (255/185)

12/10 Cal Row

Metcon (Time)

For Time: 15 min Cap

10-9-8-7-6-5-4-3-2-1

Pull Ups

*Complete 50 DU before each round

Everyday Athletes Now – CrossFit

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Power Snatch (7×1 @90%)

Overhead Squat (7×1 @80%)

Metcon (Time)

For Time: 20min Cap

150 Air squats

20 MU (c2b)

100 Air Squats

15 MU (c2b)

50 Air Squats

10 MU (c2b)