Everyday Athletes Now – CrossFit

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Push Jerk (5×4 @75%)

Misfit snatch complex EMOM (x2 @75% every :90 for 9min)

misfit snatch complex

Squat snatch

Ohs

Hang snatch

Ohs

Metcon (Time)

12-9-6

clean and jerk (135/95)

muscle up (c2b)

Everyday Athletes Now – CrossFit

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Squat Snatch (4×5@70%)

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

20 alternating db snatch (50/35)

50′ single arm oh walking lunge (50/35)

20 hspu

Everyday Athletes Now – CrossFit

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Back Squat (5×5 @82.5%)

Metcon (AMRAP – Rounds and Reps)

AMRAP 18

500m row

20 med ball sit ups (20/14)

10 ttb

5 front rack lunges (75/55)

Everyday Athletes Now – CrossFit

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Deadlift (3×12)

Metcon (6 Rounds for reps)

Every 2 min for 12 min

16 Burpees

8 db push press

Metcon (Time)

For time

10 squat clean(155/105)

500m row

8 squat clean

400m row

6 squat clean

300m row

4 squat clean

200m row

2 squat clean

100m row

Everyday Athletes Now – CrossFit

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Push Jerk (5×5 @70%)

Misfit Clean Complex (x1 @70% EMOM 10)

Complex:

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

Metcon (AMRAP – Rounds and Reps)

Amrap 15

20 wall balls

20 ring dips

20 box jumps

Everyday Athletes Now – CrossFit

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12 Days of Christmas Wod (Time)

1 C&J @ 135/95

2 Thrusters @ 135/95

3 Box Jumps @ 30/24

4 Deadlift @ 135/95

5 Bar Over Burpees

6 KB Swings @ 70/53

7 Hand Release Pushups

8 Toes 2 Bar

9 Wall Balls @ 20/14

10 Chest 2 Bar pullups

11 Pistols (total)

12 Front Squats @ 135/95

Everyday Athletes Now – CrossFit

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Squat Clean (4×5 @70%)

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

40 du (120 singles)

10 shoulder to overhead (95/65)

Metcon (Time)

4 rounds

20 sandbag squats

20 ttb

rest 2:00

Everyday Athletes Now – CrossFit

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Back Squat (Find new 5RM)

Metcon (Time)

4RFT

8 squat clean thrusters(155/105)

16 lateral bar burpees

50′ handstand walk (50 shoulder taps)

rest 2:00

Everyday Athletes Now – CrossFit

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Bench Press (3×15 AHAP)

10 dumbell walking lunges on each leg each set (heavy)

Weighted Hip Bridges (4×8 HEAVY)

Metcon (AMRAP – Rounds and Reps)

AMRAP 17

400m run

15 Pushups

20 Ring rows