09/11/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

400 meter Jog

then

Tabata: (Alternating)

– Med ball cleans

– Plate Jumps

Weightlifting

Power Clean (10 x 3 @ 60-75%)

Alotted time 15-20 minutes.

Metcon

Metcon (Time)

5 Rounds:

10 Deadlifts @ 50% of 1 RM

50 Double Unders

Buy Out:

100’ Farmer’s carry*

* Carry variations:

– Sandbag carry

– Buddy carry

– D-Ball carry

– Plate carry
18 min time cap

Extra Work

Front Squat (5 x 4 Tempo (5-5-X-0)*)

*5 seconds descent, hold 5 seconds at the

bottom and ascend aggressively

Metcon (No Measure)

Jerk from Block or Rack

1 Rep Max

then -20% for 2 sets x 2 reps

3 Sec Pause in Dip and Catch

Metcon (No Measure)

Conditioning

Bike

– 6 minutes max cal

Rest 5 minutes

– 6 minutes max cal

Rest 5 minutes

– 4 x 30 seconds on 90 seconds off