Friday

CrossFit Eden – NCFIT

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

10 WB Squats

10 WB Strict Press

5 WB Thruster

10 Scap Push-ups + 5 Push-ups

*Coach Note – After the Warm-up have your athletes grab a bench and barbell to go over the teaching of the Bench Press.

Strength

Metcon (Weight)

4×7

Tempo Bench Press (32X1)*

*Keep weight Moderate.

(Score is Weight)

Week 1 of 8

Workout

Metcon (Time)

“THE FLIP SIDE”

COMPETE (RX)

For Time

3 Rounds:

21 Kipping Handstand Push-ups

12 Power Snatches (95/65) | (75/55)

Directly Into…

3 Rounds:

21 Bar-Facing Burpees

12 Power Snatches (95/65)

Score = Time it takes to complete the workout

SCALED:

*SUB Double DB push press for HSPU

(35/25)