Everyday Athletes Now – CrossFit

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Back Squat (5×5 @90% of 5RM)

Power Clean (4x :90 on/:90 rest)

Metcon (AMRAP – Rounds and Reps)

AMRAP 9

10 thrusters (115/75)

1 rope climb(20 ring rows)

Everyday Athletes Now – CrossFit

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Squat Snatch (4×5 @ 75%)

Metcon (AMRAP – Reps)

AMRAP 9

3 c2b

3 deadlift (185/135)

6/6

9/9

etc

Metcon (Time)

5RFT

20 du

15 sit ups (GHD if done before)

5 squat snatch (125/85)

rest :30

Everyday Athletes Now – CrossFit

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Dumbbell Bench Press (5 max sets w/ 50/35)

**at least 8 reps for the first set

Split Squats (3×10 each)

back rack

Metcon (4 Rounds for reps)

4 rounds for reps

:20 max cal bike

:40 rest

:20 pull up

:40 rest

:20 kb swing (70/53)

:40 rest

:20 db push press (50/35)

:40 rest

Everyday Athletes Now – CrossFit

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Push Jerk (5×4 @80%)

Misfit Clean Complex (x2 @75% every :90 for 9 min)

Complex:

Power Clean+push jerk+front squat+hang clean+split jerk

Metcon (Time)

3rft

100′ db walking lunge (50/35)

10 mu (c2b)

30/25 cal row

Everyday Athletes Now – CrossFit

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Metcon (5 Rounds for reps)

Every 3 min for 15 min

15 TTB

15 box jump overs

15 overhead squats (95/65)

rest remainder

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

5 sumo DLHP (135/95)

4 db burpee step overs (50/35)

Deadlift (3×15)

Everyday Athletes Now – CrossFit

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Back Squat (5×5 @90% of 5RM)

Power Snatch (4x :90 on/2:30 off @80% )

reset each rep

Metcon (Time)

For Time:

80/70 cal row

50 hang squat snatch (115/75)

50 Pullups

Everyday Athletes Now – CrossFit

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Squat Clean (4×5 @75%)

Metcon (AMRAP – Rounds and Reps)

AMRAP 14

15 ttb

10 power clean (135/95)

5 muscle up(c2b)

Metcon (Time)

For time

4 rounds

100′ farmers walk (70/53)

50 air squats

25 push ups

rest :90

Everyday Athletes Now – CrossFit

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Back Squat (5RM)

Metcon (Time)

for time

3 rounds

21 power snatch

21 pull ups

21 cal rower

rest 2:00

Barbell Overhead Lunge (5×10 )

Everyday Athletes Now – CrossFit

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Deadlift (3×6 AHAP)

Bench Press (5×5 @80%)

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

100′ DB Walking Lunge (50/35)

20 DB Deadlifts

10 DB Cleans