09/25/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

30 seconds Bike or Row

50’ Walking lunges

50′ Broad Jumps

6 Strict Press w/ empty bar

Weightlifting

Metcon (Weight)

Push press + Split Jerk

2+2 @ 70%

2+2 @ 80%

1+2 @ 85%

1+1 @ 90%

1+1 @ Max for the day

Metcon

Metcon (Time)

24-21-15-9

Cal Row

DB Squats @50/35 (2 DBs)
15 min time cap.

Extra Work

Weightlifting

Clean Pull (3 x 3 @ 95%)

Weightlifting

Bench Press (Build to 3 Rep Max)

Then

-15% for 3 reps

Weightlifting

Metcon (No Measure)

5 sets:

50 Double Unders

60 seconds max reps Squat Clean

@ 75-85%

Rest 60 seconds between sets