10/15/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

200 meter Run

5 Med-Ball Cleans

5/5 OH Med-ball Lunges

30 seconds Plank of choice

Weightlifting

Power Clean (1 rep every 30 sec. for 7 min.)

@ 70% of you max Clean

Time Allotted: 20 min.

Metcon

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP of:

70 Wall balls @20/14

50 Burpees

30 KBS @ 24/16 KG

10 Ring Muscle-Ups

Extra Work

Weightlifting

Metcon (No Measure)

Power Snatch + Squat Snatch

5 sets:

2 + 1 @ no more than 85% of max Snatch.

Weightlifting

Clean and Jerk (Build to 1 RM with 2 sec. pause at the knee)

then -20% for 2 sets of 2 reps. No pause. No touch and go.

Accessory

Metcon (No Measure)

Walking Lunges

Accumulate 200 meters