02/04/2020
CrossFit Eden – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds:
200 m Run
5 Goblet Squats w/ 3sec pause in bottom.
5/5 Russian Step Ups
5/5 Single Leg Glute Bridges
Weightlifting
Back Squat (5 Sets as follows)
Ramp Up to 60% then:
1 set of 6 @ 60%
1 set of 4 @ 65%
1 set of 4 @ 70%
2 sets of 3 @ 75% +
Metcon
Metcon (Time)
For Time:
15 – 12 – 9
Hang Power Cleans @ 95/65 lbs
Box Jumps @ 24/20″
12 – 9 – 6
Hang Power Cleans @ 135/85 lbs
Box Jumps @ 30/24″
9 – 6 – 3
Hang Power Cleans @ 165/105
Box Jumps @ 30+/24+” use plates to add height
Reps go down, weight and box height increase.
16 min time cap.
Extra Work
Weightlifting
Metcon (No Measure)
Db Bent Over Rows
3 Sets:
15/15 Unbroken Reps each arm
10 Cal Bike
Rest 2 min between sets
https://www.youtube.com/watch?v=fCGjw75V_J4
Gymnastics
Metcon (No Measure)
Not for time:
21-15-9-6
Cal Row
HSPUs
Rest as needed.
Accessory
Metcon (No Measure)
Core
100 Russian Twists w/ Med ball
Every time you break perform 5 Burpees.
