Tuesday
CrossFit Eden – NCFIT
Warm-up
Warm-up (No Measure)
Round 1:
1:00 Legs Only Bike
10 Tempo Air Squats
5 Empty Barbell Deadlifts + 5 Empty Barbell High Pulls (no legs/hips)
Round 2:
1:00 Arms Only Bike
10 Faster air squats
5 Empty Barbell Deadlifts + 5 Empty Barbell High Pulls (no legs/hips)
Round 3:
1:00 Arms + Legs Bike
Faster Air Squats
Jumping Air Squats
5 Empty Barbell Deadlifts + 5 Empty Barbell High Pulls (no legs/hips)
Strength
Metcon (Weight)
ON A 6:00 RUNNING CLOCK…
Build to a Moderate 5-Rep Hang Power Clean
Into…
ON A 6:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Hang Squat Clean
(Score is Weight)
Workout
Metcon (Time)
“MACHETE”
For Time [25 Minute Cap]:
1 Round of “Macho Man”
50 Double Unders
2 Rounds of “Macho Man”
50 Double Unders
3 Rounds of “Macho Man”
50 Double Unders
4 Rounds of “Macho Man”
50 Double Unders
5 Rounds of “Macho Man”
50 Double Unders
1 Round of “Macho Man”:
3 Power Cleans (135/95) | (95/65)
3 Front Squats (135/95)
3 Push Jerks (135/95)
Optional Finisher
Metcon (Weight)
3 SETS
1:00 DBL KB Suitcase Hold (Athlete Choice)*
-Rest 1:00-
*As heavy as possible.
(Score is Weight)
