28
Sep
09/28/2019
CrossFit Eden – CrossFit
Warm-up
Warm-up (No Measure)
EMOM for 6 Minutes
Even – Row or Bike
30 seconds @easy
20 seconds @mod
10 seconds @hard
Odd – 45 seconds elbows plank
Weightlifting
Deadlift (Build to a heavy 5 reps)
No touch and go.
Time allotted: 15 minutes
Metcon
Metcon (Time)
Partner WOD
4 Rounds:
30 Power Cleans @ 135/95
30 Burpees to target
400m run, relay style
30 min time cap
Extra Work
Weightlifting
Metcon (No Measure)
Clean and Jerk Complex
1 Clean, 2 Front Squats, 1 Jerk for 1 Rep Max
then
Reduce by 15% do 2 sets of 1 rep.
Clean Pull (3 sets x 3 reps building from 98%)
Metcon (No Measure)
Core
GHD sit-ups
6-10 reps every 30 seconds until 100 reps are
completed