10/09/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

2 Sets:

30 second Row or Bike

5 Pull from mid-shin to knee

5 Pull from mid shin to power position

5 Hang Cleans w/ pause just above the knee

5 Push Press

5 Split Jerk

All work done with empty bar.

Weightlifting

Metcon (Weight)

7 sets:

1 Power Clean

1 Squat Clean

1 Split Jerk

@ 60-75%
Alotted time 15-20 minutes,

Metcon

Metcon (Time)

For time

3 Rounds:

20/16 Cal Row

20 DB Thrusters (2 DBs) @ 35/20

100 Double Unders
time cap 15 minutes.

Extra Work

Weightlifting

Metcon (No Measure)

EMOM for 6 minutes:

6 Front Squats @ 50-60%

Weightlifting

Bench Press (Build to 1 Rep Max)

Reduce weight 20% 3 sets of 3

Conditioning

Metcon (No Measure)

Bike

4 x 5 minutes

Rest 3 min between sets.

Do not push yourself too much here. Move at RPE 7/10.