02/17/2020

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

200 m Run

5/5 Single Leg Glute Bridges

10 PVC Good Mornings

5 Jumping Air Squats

Weightlifting

Deadlift (7 x 3 @ ascending from 65% of 1 RM)

Metcon

Metcon (Time)

3 Rounds for time:

400 m Run

12 Hang Power Cleans @ 135/95

15 Bar Facing Burpees

Goal: Unbroken Hang Cleans, No more than 2 sets in a Rd
16 min time cap.

Extra Work

Weightlifting

Bench Press (4 sets 8-10 reps building from 60% to 75%)

Drop back to 60% for Max Reps

Conditioning

Metcon (Time)

For Time:

5k Bike

50 Burpees

3k Bike

30 Burpees

Accessory

Metcon (No Measure)

Core

Weighted Side Plank

Tabata Style: (20 sec on, 10 sec off for 4 min.)

Switch side every round

https://www.youtube.com/watch?v=nN-7Q1RqWoI&feature=youtu.be