07/29/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

7 Med ball cleans

7 Kb Push press per arm

200 meter Run

Weightlifting

Push Jerk (6 x 3 ascending to a heavy)

Time allotted: 15 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

16 minutes Amrap:

2/2/2, 4/4/4, 6/6/6, 8/8/8…

DB devil press @ 50/35

DB step ups, 24/20 @ 50/35

Burpee Box Jump Overs 24/20
Intermediate weight 35/25

Extra Work

Metcon (No Measure)

Weightlifting

Clean and jerk complex

5 sets:

2 squat clean thruster into split jerk

2 squat clean and jerk

Metcon (No Measure)

Conditioning

Every 90 seconds for 6 rounds

Assault Bike 45 seconds

10 recovery air squats

20 air squats AFAP

Metcon (No Measure)

Accessory

5 sets:

4 DB Bent over row/arm

8 DB Bench press alternating arms (non

working arm is hold other DB at the chest)