11/04/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

Tabata Style: Bike or Row

8 Rounds

20 seconds @ moderate intensity

10 seconds @ low intensity

Gymnastics

Metcon (No Measure)

Strict Ring Dips

EMOM for 8 minutes

4-6 reps

Metcon

Metcon (Time)

5 Rounds:

8 Power Cleans @ 155/105

15 Box Jumps 24/20’’

20 KBS @ 24/16 KG
15 minute time cap

Extra Work

Conditioning

Metcon (No Measure)

Every 45 sec for 6 sets

Alternate between:

2 Power Snatch @ 65-70%

8/6 Cal Row Sprint

Rest 1 minute after 2nd and 4th set.

Weightlifting

Back Squat (1 Rep Max with 3 sec pause in bottom)

Reduce 20% then 3 sets of 3 no pause.

Weightlifting

Metcon (Weight)

Cleans from the Blocks – Bar at the Knees

EMOM for 12 minutes

1 rep building from 70%