05/25/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

Double Tabata: 8 min clock (20 seconds each movement, 10 seconds rest)

1. Reverse lunges

2. Plate jumps

3. Plank

4. Jumping squats

Weightlifting

Cleans (5 x 1 + 1)

1 Power clean + 1 Squat clean

@ 60-65%
Stick to %

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap 15 minutes:

400m Run

6 Wall climbs

500m Row

4-6 strict muscle ups
Scale muscle ups to seated banded.

Extra Work

Metcon (No Measure)

Weighltifitng:

Snatch (1 power + 1 squat)

5 x 2 @ 60-65%

Metcon (No Measure)

Accessory

4 sets:

10 Bent over reverse fly @controlled https://www.youtube.com/watch?v=evXOlgLTPCw

100’ Double KB farmer carry @heavy

Rest as needed between sets

Metcon (No Measure)

Post chain:

Tall kneeling D-ball hold (hugging)

4 x 60 seconds

Rest 60 seconds between sets