11/16/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 minute Bike or Row @ easy

then

2 Rounds:

10 Banded Y Pulls

10 OH Squats w/ PVC

10 Scap Pulls

10 Plank Shoulder Taps

Conditioning

Metcon (No Measure)

Power conditioning

Banded Jumping squats + Jump squats

10sets:

5+5

Rest 30-45 sec between sets

https://www.youtube.com/watch?v=bSOzuEdPwJk

Metcon

Metcon (Time)

Partner WOD

For Time:

42 – 30 – 18 – 12

Thrusters @ 95/65

Bar Facing Burpees

8 – 6 – 4 – 2

Rope Climbs

Split 100 DUs after each round.

EX. Partners accumulate 42 Thrusters, then Burpees, then 8 Rope climbs, then 100 DUs.

Then 30, 30, 6 and 100 DUs.
No time cap

Extra Work

Weightlifting

Bench Press (Build to 1 RM)

Reduce 15%. Perform 2 sets of 3 reps.

Reduce another 15%. Perform 2 sets of 3 reps.

Accessory

Metcon (No Measure)

Walking Lunges

200 meters

Not for time.

Accessory

Metcon (No Measure)

Odd Object

D-ball or Sandbag carry on shoulder

3 x 100’ Per Shoulder