07/26/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

EMOM for 9 minutes. (3 Rounds)

45 seconds on/ 15 seconds off

– Bike or Row

– Box step ups

– Bear crawl

Weightlifting

Clean and Jerk Complex (5 sets)

1 Clean pull

2 Hang squat cleans

2 Thruster into split jerk
Intermediate:

1 clean pull

2 hang squat cleans

2 front squats + split jerk

Allotted time 18 minutes.

Metcon

Metcon (Time)

For time 30-20-10

DB Snatches @ 50/35 lbs

100 Double unders

Intermediate weight: 40/25 lbs
12 minute time cap.

Extra Work

Metcon (No Measure)

Weightlifting

5 sets of 2 reps

1 & 1/4 Front squat

Maintain tension throughout these squats. At no point are you loosening your entire body.

Metcon (No Measure)

Conditioning

10 rounds

12/10 cal Bike

100’ Sled push @mod

Rest 1 minute

Bike should take no more than 30 seconds. If longer, reduce calories. Sled weight should be light. Able to run and push.

Metcon (No Measure)

Core

4 sets/side

10 Side bends on GHD https://www.youtube.com/watch?v=xEtFhkNorgE

45-60 seconds Side plank holds