12/23/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

60 sec Row/Bike @increasing intensity

10/10 Bottom Up Kb Press

10 Banded W to Y Pulls

10 Hollow Rocks

Strength

Metcon (Weight)

EMOM for 10 minutes:

Even: 6-10 Banded Tricep Extensions https://www.youtube.com/watch?v=gx9pIirUmN0

Odd: 6-10 Barbell Curls ascending if possible https://www.youtube.com/watch?v=BVrlItPBX8M
Record heaviest curl weight.

Metcon

Metcon (Time)

For Time:

1 Round:

21 Thrusters 95/65

21 Pull ups

right into

2 Rounds:

15 Push Press 115/75

15 CTB

right into

3 Rounds:

9 Push Jerks 155/105

9 Bar Muscle-ups
18 min time cap.

Extra Work

Weightlifting

Metcon (Weight)

Post Chain

Snatch grip RDL

3 x 8 @ AHAP

Rest 60 seconds
Record weight.

Weightlifting

Metcon (Weight)

EMOM for 8 minutes:

Even: 3-2-1-1 Close Grip Bench Press

@60%++

Odd: 3-5 Strict Pull Ups
Record Bench Press weight.

Conditioning

Metcon (AMRAP – Reps)

EMOM for 10 Minutes:

Even: 10 Wall Balls @ 20-14

Odd: 45 sec Row for Calories
Record total calories