12/28/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

Bike or Row

5 Rounds:

10 seconds @easy

10 seconds @mod

10 seconds @hard

Weightlifting

Front Squat (5 x 5 @ 75% as follows)

EMOM for 5 minutes

Metcon

Metcon (Time)

Partner WOD

“Double Trinity”

3 Rounds for time:

50 Wall Balls @ 20/14 lbs

20 Snatches @ 135/95 lbs

50 Wall Balls @ 20/14 lbs

20 Clean and Jerks @ 135/95 lbs

1 person working at a time. Split reps however you like.
40 min time cap.

Extra Work

Weightlifting

Metcon (Weight)

EMOM for 10 min.

Even: 5 Clusters @165/115 lbs (squat clean + thruster)

Odd: 2 Rope Climbs
Record Cluster weight..

Accessory

Metcon (Time)

Core:

Knees to Elbow or Hanging Knee Raises

For Time:

Accumulate 50 reps.

Accessory

Metcon (Weight)

Odd object

3 Sets:

3 Rounds

50’ Heavy Sandbag/ D-ball Carry (Hugging)

50’ Farmer’s Carry

Rest 2-3 min between sets.
Record Sand bag or D-ball weight.