13
Nov
11/13/2019
CrossFit Eden – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds:
10/8 Cal Row or Bike
8 Goblet Squats
5/5 Single arm bent over rows
10 Hollow Banded Lat Pulls https://www.youtube.com/watch?v=xMZpXjQ0OJ4
Gymnastics
Metcon (No Measure)
EMOM for 10 minutes:
Even: 3 Weighted Strict Pull-Ups
Odd: 12/10 Cal Bike (15/12 Row)
Metcon
Metcon (Time)
5 Rounds for time:
10 OH Squat @95/65
10 CTB
Extra Work
Weightlifting
Power Clean (Build to 1 Rep Max)
Reduce by 25%, then 2 sets of 3 reps. No touch and go.
Weightlifting
Back Squat (3 x 5 @ 70% Tempo: 3-3-X-0)
Accessory
Metcon (No Measure)
Core:
Side bend Hold on GHD
3 x 30 seconds/side
