Everyday Athletes Now – CrossFit

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Hang Snatch (x2 @85% every 2 min for 12 min)

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

6 burpee box jump overs

6 db box step overs (35/20)

6 bench press (125/75)

Deadlift (4×2 heavy)

Everyday Athletes Now – CrossFit

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DB Front Rack Lateral Squats (4×5 each leg)

10 ring pushups each round

Back Squat (5×5 @80%)

Bench Press (5×5 AHAP)

press grip

Metcon (AMRAP – Rounds)

AMRAP 7

as many sets of 6 unbroken pull-ups

Everyday Athletes Now – CrossFit

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Hang Clean (x3 @70% every 2min for 12min)

Metcon (Time)

For Time:

50 single arm db hang clean (50/35)

100 du

40 c2b(pullups)

100 du

30/25 cal row

100 du

20 bar mu (c2b)

Everyday Athletes Now – CrossFit

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Front Squat (3×3 @92.5%)

Metcon (No Measure)

Single leg squats 2x10each leg

then…

tabata planks

8 rounds :20/:10

Metcon (Time)

3 RFT

25 deadlifts (185/125)

25/20 cal row

25 box jumps

rest :90

Everyday Athletes Now – CrossFit

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Shoulder Press (2×10 then 1 rep every :90 for 12min)

Warm-up (No Measure)

Bottoms up press 4x8each side

band pull apart 4×15

Metcon (Time)

For Time:

20 ttb

10 burpees

18 ttb

10 burpees

16 ttb

10 burpees

14 ttb

10 burpees

12 ttb

10 burpees

Everyday Athletes Now – CrossFit

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Back Squat (4×4 @87.5%)

Weighted Hip Bridges (3×10)

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

15 wall balls

10 sit ups

40′ handstand walk (scale: 20 shoulder taps)

Everyday Athletes Now – CrossFit

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Hang Snatch (x3 @70% every 2min for 12min)

**hang below knee

Metcon (Time)

3RFT

30 Thrusters (75/55)

20 Bar facing burpees

10 strict hand stand pushups

Sots Press (5×5 from back rack)

Everyday Athletes Now – CrossFit

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Back Rack Lunge (3×5 each leg)

10 deficit push-ups each round

Back Squat (5×5 @77.5%)

Bench Press (5×5 )

Press grip

Metcon (Time)

For time

Run 200m

20 squat snatch(115/75)

Run 200m

Everyday Athletes Now – CrossFit

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Hang Clean and Jerk (x1 @90% every 2:00 for 12min)

Metcon (Time)

3RFT

20 double dumbbell deadlift (70/50)

run 200m

20 box jump overs

Sots Press (5×5)

front rack

**db if need be