10/28/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

60 Seconds Bike or Row

20 Hollow body Scissors

10 Ring Rows

Gymnastics

Metcon (No Measure)

3 Sets:

5 Weighted Toe To Rings*

3-5 Ring muscle-ups

5 Ring Dips

Rest 2 minutes

*Weighted with Med-ball if possible.

Metcon

Metcon (Time)

21-18-15-12-9-6-3

Power Clean @135/95

V-Ups
20 min time cap

Extra Work

Weightlifting

Metcon (No Measure)

Snatch @ 65-70%

EMOM 9 minutes:

Min 1 to 3. 2 Power + 2 squat

Min 4 to 6: 1 Power + 2 Squat

Min 7 to 9: 1 Power +1 Squat

Metcon

Metcon (Time)

3 Rounds for time:

3 Rope Climbs

15/12 Cal Row

5 Deadlifts @ 60-70%

Weightlifting

Metcon (No Measure)

Clean Grip Deadlift:

EMOM for 10 minutes:

1 rep building. Start at 70%

3 sec pause 2 inches off the ground.