01/21/2020

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

6 min AMRAP of:

30 Double Unders or 30 sec DU practice

5/5 Bottom Up Kb Press

8 Goblet Squats

10 Hanging Knee Raises

Weightlifting

Strict Press (5 sets as follows)

1 set of 10 @ 50%

1 set of 10 @ 55%

1 set of 8 @ 60%

2 sets of 6 @ 60%+

Record heaviest set of 6 reps.

Metcon

Metcon (Time)

“Helen on Wheels”

3 Rounds for Time:

1200 meter Bike

21 Kb Swings @ 24/16 kg

12 Pull Ups
16 min time cap.

Extra Work

Weightlifting

Metcon (No Measure)

Jerk

5 sets @ ascending

2 Push Jerks

1 Split Jerk

Gymnastics

Metcon (No Measure)

5 Sets

10 GHD sit-ups

3-5 Bar Muscle-ups Scale with Jumping BMU or C2B Pull Ups

Rest 30-60 seconds between sets.

Conditioning

Metcon (Time)

5 Rounds for time:

10 Thrusters @ 95/65 lbs

10 Box Jumps @ 24/20″