07/19/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

150 meter Row/ 300 meter Bike

10 Lunges w/ arms up

10 Jumping squats

3 Wall climbs

Accessory

Bulgarian Deadlift (4 x 6/leg)

https://www.youtube.com/watch?v=34-XA9bvIHo&feature=youtu.be

Allotted time: 10 minutes

Metcon

Metcon (Time)

For time:

1 mile Run

then

3 rounds:

12 Hang squat clean @ 135/95

12 Shoulder to overhead @ 135/95

then

1 mile Run
30 minute time cap

Extra Work

Metcon (No Measure)

Accessory

Power conditioning

5 sets

50′ Sled push @ heavy but doable in shots

of 25′

10 slam ball 70/50

2 power cleans @ 70%

rest 2-4 minutes

Metcon (No Measure)

Core

3 sets

max L-sit hold

max hollow hold

Rest 60 seconds

Metcon (No Measure)

Weightlifitng

Thruster

EMOM, till death (not literally!)

3 thrusters @ 95/65, add 5 lbs untilyou reach your max