09/21/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

45 sec Bike or Row

6-10 Rope Rows https://www.youtube.com/watch?v=RPlmLarMNjM

10 Kb Swings @ light-mod.

Conditioning

Metcon (No Measure)

Sprints

EMOM for 10 minutes:

Even: Sprint 20 m (run)

Odd: Sled Push sprint 20m @light

Can sub 20 m heavy object carry for Sled Push
20 meters = 65 feet.

Metcon

Metcon (Time)

Partner WOD

“Snatchy” Tommy -V

50-40-30-20-10

Power Snatches @ 55-65%

Cal row

– 12 rope climbs between each round (not

after the 10)

Athletes divide the work as needed.
35 min time cap.

Extra Work

Metcon

Metcon (No Measure)

Weightlifting

2 sets:

4 Thrusters @ 60%

500 m bike @low intensity

3 Thrusters @ 70%

500 m bike @low intensity

2 Thrusters @ 80%

500m bike @low intensity

Weightlifting

Clean Pull (3 x 3 start at 95% Clean 1 RM build)

Accessory

Metcon (No Measure)

Post chain

Tall kneeling Sandbag hold (Hugging)

3 x 60 seconds

Rest 60 seconds