18
Oct
Monday
CrossFit Eden – NCFIT
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 Alt. DB Deadlifts
10 Single DB Curls
10 BW Lunges
10 Slow Deadbugs
Into…
2 ROUNDS
10 DB Hang Muscle Cleans*
6 Single DB Lunge + Lunge + Squat
10 Sit-Ups
*R2 complete 10 Hang Power Cleans.
COACH NOTE: Once warm-up is done athletes should get out what they think they will use for the workout. That way after the BS session is done you can clean up and dive right into the teaching.
Strength
Back Squat (4×3)
Tempo (21X1)*
*Keep weight Moderate. Should be heavier than Week 3 4×3 weight.
(Score is Weight)
Week 6 of 8
Workout
Metcon (Time)
“GOOD & PLENTY”
COMPETE
4 Rounds For Time:
500 Meter Row
12 Burpee Pull-ups
21 Box Jumps (24″/20″)
*Score = Time it takes to complete the workout
