10/02/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

10/8 Cal Row

10 Med ball RDL

6 Med ball Cleans

5/5 OH Med ball Lunges

Accessory

Metcon (No Measure)

Bulgarian Split squat with med-ball

(hugging)

3 x 12/leg*

* Rest 90 seconds between sets

* NO REST BETWEEN LEGS

Metcon

Metcon (Time)

3 Rounds for time:

800 meter Run

25 Deadlifts @ 225/155

20 Strict HSPU

25 Wallballs @ 20/14

1 min. rest between rounds

Scale Deadlift 45-55% of 1RM
25 min time cap.

Extra Work

Weightlifting

Clean and Jerk (1 Rep Max for the day)

E3MOM for 24 minutes

Set 1 and 5: 2x(1+1) @80%

Set 2 and 6: 2x(1+1) @85%

Set 3 and 7: 1+1 @90%

Set 4 and 8: 1+1 rep @92%

Strength

Metcon (No Measure)

OH Squat

2 Snatch Grip Push Presses and 1 OH

Squat,

Work up to 80% of Snatch Max

Accessory

Metcon (No Measure)

Core

4 Rounds:

5 TTB every 20 seconds for 5 sets

Rest 2 minutes between rounds.