01/30/2020

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

EMOM for 6 minutes:

Even: Shuttle Runs 25′ (45 seconds)

Odd: 5 Burpees + 5 Plate ground to OH

Metcon

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
Rx Women – Thrusters @ 95 lbs, Deadlifts @ 170 lbs, KBS @ 24 kg

35 min time cap.

Extra Work

Weightlifting

Overhead Squat (5 x 3 @ ascending but not a max set. )

Work on shoulder stability and squat depth.

Gymnastics

Metcon (No Measure)

EMOM for 10 minutes:

Even: 4-6 Muscle Ups (Ring or Bar)

Odd: 8 Hang Cleans @ 135/85 lbs
Scale Muscle Ups with 4-6 Ring/Bar Pull Ups and 4-6 Ring/Stationary Dips.