08/10/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

600 meter Bike

10 OHS (PVC or empty bar)

10 Good Mornings

10 Quadruped Rotations per side https://www.youtube.com/watch?v=P0NR1g26ZnQ&feature=youtu.be&t=109

Weightlifting

Metcon (Weight)

5 sets/arm @ascending:

5 Single arm DB Push PRESS

5 Single arm DB Push JERK

Rest as needed between sides and sets
Record heaviest DB

Metcon

Metcon (Time)

For time:

Row 1000m

10 Squat snatch @ 135/95

Row 800m

8 Squat snatch @ 155/105

Row 600m

6 Squat snatch @ 185/125

Row 400m

4 Squat snatch @ 205/145

Row 200m

2 Squat snatch @ 225/155

Scale weight so that your last set is 85%.
25 minute time cap.

Extra Work

Metcon (No Measure)

Conditioning

Running

4 rounds:

Run 1000 meters

Walk 400 meters

Metcon (No Measure)

Gymnastics

10 rounds:

3 rope climbs and1 peg board ascent

Metcon (No Measure)

Core

Half kneeling rotational med ball toss on wall

4 x 30 seconds / side

https://www.youtube.com/watch?v=8JX4I-yNDGA&feature=youtu.be