Tuesday

CrossFit Eden – NCFIT

Warm-up

Warm-up (No Measure)

PART 1:

2 ROUNDS

100m Run

8 Body Weight Good Mornings

6 Empty Barbell High Pulls + Elbow Punch*

4 Scap Pull-Ups + 4 Kip Swing

PART 2:

2 ROUNDS

200m Run

8 Empty Barbell Clean Deadlifts

6 Dip + Jumps → Hang High Pull + Muscle Clean**

4/4 Single Arm Ring Rows + 4 Jumping Pull-Ups
*Coach’s Note: Remaining in an upright position, perform a high pull (elbows high & outside), followed by punching the elbows through so the bar finishes in the front rack position.

**In the 2nd Round, transition to: 6 reps of 1 Hang High Pull + 1 Hang Muscle Clean

Strength

complex

PART 1: BARBELL COMPLEX

Build to A Heavy 1 Power Clean + 1 Front Squat + 1 Push Jerk

*Score = Heaviest Load

Workout

Metcon (Time)

PART 2: “DISGRACE”

3 Rounds For Time:

10 Squat Cleans (135/95) 95/65

10 Push Jerks (135/95) 95/65

*Score = Time it takes to complete the workout

Optional Finisher

Metcon (Time)

10 ROUNDS FOR TIME

6 DB Sit-Ups (Athlete Choice)

12 DB Flutter Kicks

(Score is Time)