11/02/2019

2
Nov

11/02/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

10 DB Dead lifts per arm

10 DB Hang Snatch per arm

10 Cal Row

10 Step ups

20-30 Double Unders or Singles

Metcon

Metcon (Time)

Partner Chipper

For Time:

120 Db Snatches @ 50/35

100 Calorie Row

100 Db Step ups 50/35 lbs (1Db)

200 Double Unders

Split reps however you like. 1 person working at a time.
35 min time cap

Extra Work

Weightlifting

Thruster (1 Rep Max with 3 sec pause in bottom.)

Reduce 25%. 2 sets of 3 reps no pause.

Accessory

Romanian Deadlift (3 sets of 8 reps @ [email protected] Deadlift)

Accessory

Metcon (No Measure)

GHD Sit-ups

3 sets of 8-12 reps.