01/17/2020

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

60 sec Row or Bike

5/5 Single leg RDL w/ Kb

5/5 Single Arm Push Press

25’/25′ Single Arm OH Carry

Weightlifting

Snatch (Build to a 1 Rep Max.)

Power Snatch or Squat Snatch.

Metcon

Metcon (Time)

4 Rounds for time:

15 Calorie Row

12 Hang Power Cleans @135/95 lbs

9 Front Squats @135/95 lbs

6 Strict HSPU
16 min time cap.

Extra Work

Weightlifting

Back Squat (E2MOM for 12 minutes perfom:)

3 reps @ ascending to heavy for the day.

Weightlifting

Metcon (No Measure)

Bulgarian Deadlift

3 x 8/leg @ moderate weight.

Tempo 3-0-X-0

https://www.youtube.com/watch?v=34-XA9bvIHo

Rest 30 seconds between sets and legs

Accessory

Metcon (No Measure)

Core

Weighted GHD Sit-ups to parallel

4 x 10

https://www.youtube.com/watch?v=Ja1VyubXegc

Rest 60 seconds between sets