10/14/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

45 sec Row or Bike

5/5 Single arm Bent over Rows (light Db)

8 Wall balls (light)

10 Hanging Knee Raises

Accessory

Metcon (No Measure)

3 Rounds:

20 V-UPs

50′ D-Ball Lunges, Carry with bearhug

Can sub toe touches for V-ups. https://www.youtube.com/watch?v=tZzVzYBaxz8&feature=youtu.be without the medball

Can sub plate hug or heavy med ball for D-ball carry.

Metcon

Metcon (Time)

For Time:

5-4-3-2-1

Rope Climbs

10-8-6-4-2

Thrusters @155/105

Rest 1 minute between rounds

Can sub Strict Pull ups or Rope Rows from lying to standing.

Go Heavy on the Thrusters!
15 min time cap.

Extra Work

Metcon (No Measure)

Snatch Balance

1 Snatch Balance + 1 OH Squat

Work up to 75% of Snatch 1 RM

Weightlifting

Front Squat (Build to 1 RM with 5 sec pause in bottom.)

Then -20% for 2 sets of 3 reps, no pause.

Weightlifting

Metcon (No Measure)

Weighted Push-ups

3 sets of 5 reps

Super set with

Bent Over Rows

3 sets of 5 reps