Everyday Athletes Now – CrossFit

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Snatch (6×3 @70-75%)

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

15 power cleans (135/95)

30/24 cal row

Pausing OverHead Squat (5×3 @70%)

Pause 3 Seconds at Bottom

Everyday Athletes Now – CrossFit

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Push Jerk (1RM)

Metcon (Time)

for time

20 power clean + jerk @80% jerk max

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

25 du

10 shoulder to overhead (115/75)

Everyday Athletes Now – CrossFit

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Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
2:00 rest between exercises

**scale to 70% max bench

Metcon (Weight)

3 rounds

25 band tricep pushdowns

15 db curls

Metcon (No Measure)

Bike sprint tabata

8 rounds

:20on/:10off

Everyday Athletes Now – CrossFit

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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

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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)