08/06/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

200 meter Run

5/5 Step ups

50’ Lunges

50’ Bear crawl

Weightlifting

Back Squat (5 x 3 @ ascending to a heavy/max for the day)

Metcon

Metcon (5 Rounds for reps)

5 rounds:

15 C2B Pull ups

10 Box jump overs

Rox Max cals in 60 seconds

Rest 1 minute between rounds
Pull ups and Box Jump overs should be done in 1:30 or less each round.

Score Calories each round.

Extra Work

Metcon (No Measure)

Weightlifting

Snatch grip push press

4 x 3 @ 75%

Metcon (No Measure)

Accessory

4 sets

12 Bent over reverse flies

8 Tall kneeling DB strict press, pause 3 sec at eye level.

Metcon (No Measure)

Movement conditioning

Death by

Squat clean thruster @ 65% of max clean and jerk

1st min – 1 rep, 2nd min – 2 reps, 3rd min – 3 reps …….until failure.