Wednesday
CrossFit Eden – NCFIT
Warm-up
Warm-up (No Measure)
EMOM x 6 MINUTES
MIN 1 – 12 Alt Groiners + Max Air Squats*
MIN 2 – 30 Single Unders + Max Plank**
*Switch to 10 Alt Cossack Squats + Max Quad Heel Taps at 4:00
**Switch to 20 Double Unders + Max Controlled Sit-Up at 4:00
Strength
Back Squat (4×7)
Tempo (21X1)*
*Keep weight Moderate. Should be heavier than Week 1 4×7 weight.
(Score is Weight)
Week 4 of 8
Workout
Furiously Fast (Time)
“FURIOUSLY FAST”
AMRAP 6:
Max Rounds of “DT” (115/85) | (75/55)
1 Round of “DT”:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
* 1 Round of “DT” = 27 Reps
Rest 4 Minutes
AMRAP 6:
Max Rounds of “Cindy”
1 Round of “Cindy”:
5 Pull-Ups
10 Push-Ups
15 Air Squats
*1 Round of “Cindy” = 30 Reps
Rest 4 Minutes:
AMRAP 6:
Max Calorie Assault Bike
*Score = Sum Total Reps For 3 Sets
Optional Finisher
Metcon (No Measure)
EMOM x 6 MINUTES
MIN 1 – :45 Plate Gun Hold (Athlete Choice)
MIN 2 – :45 Plate Weighted Plank Hold
(No Measure)
