03/03/2020

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

250 m Row

7/7 Dead bugs w/ light Db

10 Hand Release Push Ups

30 sec Elbow Plank

Weightlifting

Metcon (Weight)

Press Complex

5 Sets:

1 Push Press

2 Push Jerk

3 Split Jerk

Metcon

Metcon (3 Rounds for reps)

3 min AMRAP of:

10 Power Clean & Jerk (95/65lbs)

12 T2B

Rest 1 minute

3 min AMRAP of:

10 Thrusters (95/65lbs)

30 Double Unders

Rest 1 minute

3 min AMRAP of:

10 Power Snatch (95/65lbs)

12 Bar Facing Burpees
Score will be total reps for each AMRAP.

Extra Work

Accessory

Metcon (No Measure)

3 Sets:

20 Banded Lat Pull Downs

20 Banded Strict press (Start at forehead

level)

Rest 60 seconds between sets

Conditioning

Metcon (No Measure)

3 Rounds: Row or Bike

20/15 Cal Sprint

Rest 60 seconds

10/8 Cal Sprint

Rest 60 seconds

15/12 Cal Sprint

Rest 60 seconds

8/6 Cal Sprint

Rest 3-4 minutes between rounds.