06/18/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

250 meter Row

5/5 Strict press in split jerk stance (empty bar)

10 Good mornings (empty bar or pvc)

Weightlifting

Split Jerk

5 sets

2 Jerk dip @ 100% https://www.youtube.com/watch?v=YQDWI7kUrNM

4 Split jerk @ 50%
Rest 3 minutes between Jerk dip and Split jerk.

Record Jerk dip weight

Metcon

Metcon (Time)

21-15-9

Dead lifts @ 275/185

Ring muscle ups

Open: scale to 12-9-6 muscle ups

Class: RX Ring dips (advance/comp

members RX+: ring muscle ups)
15 minute time cap

Extra Work

Metcon (No Measure)

Weightlifting

Snatch,

EMOM for 6 minutes:

5 reps @ 60-65%

Metcon (No Measure)

Weightlifting

EMOM for 5 minutes:

3 Cleans + 2 Jerks @ 60-65%

Metcon (No Measure)

Core

5 sets

20 GHD sit ups

30 second Hollow body hold on GHD

rest as needed

Open: 15 situps