09/06/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

200 m Run

5/5 Side step up

50′ Lunges

50′ Bear Crawl

Weightlifting

Front Squat (EMOM x 7min @ 50-70%)

3 reps with 1 second pause at the bottom

and explosive ascent.

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP:

14 Double DB step ups 24/20″ 50/35 lbs

14 HSPU

14 Cal Row

Extra Work

Metcon

Metcon (No Measure)

Weightlifting

Power Clean and Jerk

1 rep every 10 seconds for 15 reps

@65-70% of your max clean and jerk

Metcon (No Measure)

Power conditioning

6 sets:

6 Slam balls

6/6 Rotational med ball toss on wall, half kneeling.

Metcon (No Measure)

Weightlifting accessory

Push press, pause in the dip

5 x 3 @ascending