10/29/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Sets:

200 meter Run

5 Wide stance Goblet Squats

5 Close stance Goblet Squats

25′ Duck Walk

Weightlifting

Front Squat (EMOM for 4 min. 3 reps @ 70%)

Metcon

Metcon (AMRAP – Rounds and Reps)

11 min AMRAP of:

7 Deadlift @135/95

7 Box Jumps over @ 24/20

5 Kettle Bell Swing 32/24

5 Burpees Over bar

Extra Work

Weightlifting

Squat Clean (3-3-2-2-1-1. Record heaviest)

3-3-2-2-1-1

Sets of 3 @70% of 1RM Power Clean

Sets of 2 @75%

Sets of 1 @80%

Weightlifting

Metcon (No Measure)

Chest to Bar Pull-ups – 3 sets max reps

Dips – 3 sets max reps

KB High Pulls – 3 sets x 8 rep

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups