10/01/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

200 m Run

5/5 Single Leg Glute Bridge with bar on hips

5/5 OH Lunge with bar or pvc

5 Muscle Snatch with empty bar

Weightlifting

Snatch (1 Rep Max for the day)

E2MOM x 8

Set 1 : 2 reps @ 80%

Set 2 : 2 reps @ 80%

Set 3 : 1 rep @ increased weight

Set 4 – 8 : 1 rep increasing to max for the day.

Record heaviest single in wodify.

Metcon

Metcon (Time)

4 Rounds:

50 Double unders

15/12 Cal Rowing

12 C2B pull ups
12 min time cap

Extra Work

Weightlifting

Squat Clean (5 x 3 ascending to heavy, no TNG)

Working on technique. Reset after each rep.

Strength

Metcon (No Measure)

4 sets:

8 Barbell Curls increasing weight

8 Banded Tricep extensions

Conditioning

Metcon (No Measure)

2 rounds:

15 seconds all out on bike

30 seconds rest

15 seconds all out on bike

30 seconds rest

15 seconds all out on bike

30 seconds rest

15 seconds all out on bike

30 seconds rest

Rest 5 minutes between each

round.