Wednesday

CrossFit Eden – NCFIT

Warm-up

Warm-up (No Measure)

2 SETS

10 PVC Pass Thrus

10 PVC Cuban Press

Into…

3 SETS (All Snatch Grip)*

5 Romanian Deadlifts

5 Hang High Pulls

5 Behind the Neck Strict Press

5 Overhead Squats

*First set with PVC, then option to swap for a barbell

Strength

Metcon (Weight)

EMOM x 4 MINUTES*

4 High Hang Power Snatches

Into…

EMOM x 3 MINUTES

3 Hang Power Snatches

Into…

EMOM x 2 MINUTES

2 Hang Power Snatches

*Athletes should aim to increase weight every EMOM. Option to increase weight every other round during each EMOM.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME*

100 Hang Power Snatches (75/55)|(65/45)

*At the top of each minute including 0:00 complete 5 Burpees Over Bar.

(Score is Time)

KG BB: (35/25)|(30/20)

Optional Cool Down

Warm-up (No Measure)

2 ROUNDS FOR QUALITY

1:00 Foam Roll Lat (R)

1:00 Foam Roll Lat (L)

1:00 Child Pose

2:00 EZ Bike or Row*

*Nasal breathing only.

(No Measure)