06/24/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 minutes Bike or Row @ low intensity

then

2 Rounds of:

10 Horizontal band pulls to the chest

10 Box Jumps, step down

5 Glute Bridges (hold each rep 3 sec)

Weightlifting

Metcon (Weight)

Clean (Power or Squat)

EMOM x 9 (3 waves)

min. 1, min. 4 & min. 7: 2 reps @ 75%

min. 2, min. 5 & min. 8: 2 reps @ 80%

min. 3, min. 6 & min. 9: 2 reps @ 85%
Increase weight from minute 1 to 2 to 3. Then reset at original weight for minute 4 and so on.

Record weight lifted in minute 3, 6 and 9. It should be the same weight.

Metcon

Metcon (Time)

3 Rounds for time:

15 Front squats @ 155/115

50 Double unders

15 C2B
12 min time cap

Extra Work

Metcon (No Measure)

Weightlifting

4 sets @ RPE 75% (across)

3 Thrusters

2 Split jerks

Metcon (No Measure)

Weightlifting

Snatch high pull (from hang)

4 x 4 @ 75%

Metcon (No Measure)

Core

Banded hip raises

5 x 10

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