Wednesday
CrossFit Eden – NCFIT
Warm-up
Warm-up (No Measure)
1 ROUND
400m Jog
10 Slam Ball Deadlifts
5 Cat/Cows
10 Slam Ball Push Press
5 Empty Barbell High Pulls
Into …
1 ROUNDS
200m Jog
10 Slam Ball Ground to Overhead
:20 Table Top Hold
10 Jumping Air Squats
5 Empty Barbell Hang High Pulls
Into …
1 ROUND
100m Jog
10 Slam Balls
:20 Squat Hold at Parallel
10 Glute Bridge-Ups
5 Hang Muscle Cleans
Strength
Power Clean (5-Rep Heavy )
ON AN 16:00 RUNNING CLOCK…
Build to a 5-Rep Heavy Power Clean*
*Reps should be unbroken.
(Score is Weight)
Week 1 of 9
Workout
Metcon (AMRAP – Rounds and Reps)
1.) AMRAP x 10 MINUTES
10 Slam Balls (30/20)|(20/10)
3 Hang Power Cleans (155/105)|(115/75)
100m Run
3 Hang Power Cleans
(Score is Rounds + Reps)
-Rest 2:00 b/t Part 1 & Part 2-
Metcon (Time)
2.) FOR TIME
40 Slam Balls
12 Hang Power Cleans
400m Run
12 Hang Power Cleans
(Score is Time)
KG BB: (70/47.5)|(52.5/35)
KG SB: (15/10)|(10/5)