09/28/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

EMOM for 6 Minutes

Even – Row or Bike

30 seconds @easy

20 seconds @mod

10 seconds @hard

Odd – 45 seconds elbows plank

Weightlifting

Deadlift (Build to a heavy 5 reps)

No touch and go.

Time allotted: 15 minutes

Metcon

Metcon (Time)

Partner WOD

4 Rounds:

30 Power Cleans @ 135/95

30 Burpees to target

400m run, relay style
30 min time cap

Extra Work

Weightlifting

Metcon (No Measure)

Clean and Jerk Complex

1 Clean, 2 Front Squats, 1 Jerk for 1 Rep Max

then

Reduce by 15% do 2 sets of 1 rep.

Clean Pull (3 sets x 3 reps building from 98%)

Metcon (No Measure)

Core

GHD sit-ups

6-10 reps every 30 seconds until 100 reps are

completed