07/06/2019
CrossFit Eden – CrossFit
Warm-up
Warm-up (No Measure)
400 meter Run
then
2 Rounds of:
5 Strict press
6 Step ups
5 Hang power cleans
6 Step ups
5 Deadlifts
6 Step ups
Empty bar for the lifts.
Metcon
Metcon (Time)
For time:
2000 meter Row
50 shoulder to overhead 135/95
50 step ups 35/25lbs, 24/20 *
50 hang power clean 155/105
50 step ups 35/25lbs, 24/20
50 deadlifts 245/155
50 step ups 35/25 , 24/20
2000 meter Run
* Holding 2 DBs any style
Partner Version:
2000 meter Row, splitting work as needed
80 shoulder to overhead (DBs)
50 step ups*
90 hang power clean (DBs)
50 step ups
100 deadlifts (DBs)
50 step ups*
2000 meter Run, 400s/athlete
* Holding 2 DBs any style
45 minute time cap.
Extra Work
Metcon (No Measure)
Weightlifting
5 sets
8 bent over rows w/ Barbell @ heavy
4 weighted strict chin ups @ heavy
Rest 2-3 minutes between sets
work up to the heaviest superset you think
you can maintain
Metcon (No Measure)
Power conditioning
40 seconds on, 20 sconds off x 8
Alternating between
– Explosive sled PUSH @light
– Explosive sled PULL @light
Metcon (No Measure)
Weightlifitng
Work up to a max double power clean for the
day
No touch and go.
