01/07/2020

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

200 m Run

10 Plank Shoulder Taps

10 PVC Good Mornings

7 Jumping Air Squats

Weightlifting

Back Squat (Build to a heavy set of 2 reps )

with 3 second pause in the bottom.

Metcon

Metcon (2 Rounds for reps)

6 min AMRAP of:

8 Heavy Deadlift @ 225/155 lbs

8 Burpee Pull-ups

Rest 3 minutes

6 min AMRAP of:

16 DB Front Rack Lunges @ 50/35 lbs (2 Dbs)

8 Cal Bike
Score total reps for each of the 2 AMRAPs.

Extra Work

Weightlifting

Back Rack Step Up (3 x 10 per leg @ ascending)

https://www.youtube.com/watch?v=uQGRzdjxHes
Rest 60 seconds after each leg.

Record heaviest set of 10 reps.

Weightlifting

Metcon (Weight)

Clean from Blocks (Barbell starts just

above the knees)

1 Power Clean

2 Squat Clean

1 Jerk

Conditioning

Metcon (Calories)

On Rower or Bike

6 x 30 seconds sprints for Calories

Rest 3-5 minutes between sets