08/28/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

Tabata: Alternating

– Plate ground to overhead

– Burpees to plate https://www.youtube.com/watch?v=A_AePxRctig

Weightlifting

Clean and Jerk (1 Rep Max)

15-20 minutes to build to a 1 rep max for the day.

Metcon

Metcon (AMRAP – Reps)

Open workout 1903

For Time:

200’ Single DB OH lunges @50/35

50 Single DB step ups @50/35 24″ Box

50 Strict HSPU

200’ HS walk

Scaled

For time:

200-ft. Db Rront-rack lunge

50 Db Box Step-ups 20″ Box

50 Db Strict presses (two Dbs)

200-ft. Bear crawl
10 min time cap

Extra Work

Weightlifting

Push Press (6 x 3 @ 75-85%)

Metcon (No Measure)

Speed training

Running sprints

2 rounds

10-20-30-40-50m

Rest 30 seconds between each sprint

Can use lower parking lot. See a coach for the wheel to measure distances

Metcon (No Measure)

Weightlifting

Clean and jerk technical

5 sets

1 Squat Clean

1 Squat Clean Thruster

1 Squat Clean into Split Jerk

up to 50-60%