01/13/2020

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

400 m Jog

then

2 Rounds:

6 Inchworms

8 Db Push Press @ light

10 Db Goblet Squats w/ 2 sec pause in bottom.

Weightlifting

Front Squat (Build to a 1 Rep Max)

Time Allotted 20 minutes.

Metcon

Metcon (Time)

3 Rounds for Time:

15 Cal Row

12 Squat Snatches @ 115/75 lbs

9 Bar Facing Burpees
12 min time cap.

Extra Work

Weightlifting

Bench Press (Heavy set of 2 reps. Build as follows.)

10-8-6-4-2

Bench press @ ascending weight.

Strict Chin-ups

Set of 2 reps should be your heaviest. Record weight.

Weightlifting

Push Jerk (5 x 3 @ ascending)

Conditioning

Metcon (No Measure)

Row or Bike

3 Rounds:

120 seconds @75%

20 seconds @ 30%

90 seconds @ 80%

40 seconds @ 40%

60 seconds @ 85%

60 seconds @ 50%

30 seconds @ All Out!

Rest 2 minutes