25
Nov
11/25/2019
CrossFit Eden – CrossFit
Warm-up
Warm-up (No Measure)
4 minute Row:
40 sec @ low intensity
20 sec @ mod intensity
Gymnastics
Metcon (No Measure)
Ring in and outs
5 sets of 5per arm
Rest as needed
https://www.youtube.com/watch?v=lAHAEoIe9dw
Metcon
Metcon (Time)
3 Rounds:
20 DB squats @ 50/35 lbs (2 Dbs)
4 Power cleans @ 75%
20 TTB
4 Power cleans @ 75%
20 Burpees
4 power cleans @ 75%
Rest 2 minutes between rounds.
30 min time cap.
Extra Work
Weightlifting
Metcon (No Measure)
3 Sets:
15 Bent over lateral raises
https://www.youtube.com/watch?v=RK-LZMkKxFw
15 Prone press ups
https://www.youtube.com/watch?v=Sws_GwrlYO0
Rest as needed
Weightlifting
Front Squat (Build to 1 RM with 2 sec pause in bottom)
Reduce weight 20%
2 sets of 3 reps. No pause.
Accessory
Metcon (Weight)
Core
Barbell OH sit-ups
3 x 8 @ascending to max weight
