12/18/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

Tabata: Alternate Between

Burpees

Plate In and Outs

Walking Lunges

Weightlifting

Metcon (Weight)

Snatch Balance + OH Squat

5 x 2+1 @Ascending

First set start @ 60% of 1RM Snatch

Focus on speed and control at the bottom
Record heaviest successful lift.

Metcon

Metcon (AMRAP – Reps)

5 Rounds

5 Squat Clean @ 185/135

50 Double-Unders

Rest 1 minute

2 minute AMRAP of:

DB front rack lunges (forward) @ 50/35lbs
Score number of lunges in 2 min AMRAP.

12 min time cap on 5 round section.

Extra Work

Weightlifting

Strict Press (Build to a 3 rep max for the day.)

Weightlifting

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Conditioning

Metcon (2 Rounds for reps)

Rowing

2 sets

5 Rounds

60 seconds @ 75-80% RPE

30 seconds @ 35-50% RPE

Rest 2-3 minutes between sets
Record calories each set.