11/13/2019

13
Nov

11/13/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

10/8 Cal Row or Bike

8 Goblet Squats

5/5 Single arm bent over rows

10 Hollow Banded Lat Pulls https://www.youtube.com/watch?v=xMZpXjQ0OJ4

Gymnastics

Metcon (No Measure)

EMOM for 10 minutes:

Even: 3 Weighted Strict Pull-Ups

Odd: 12/10 Cal Bike (15/12 Row)

Metcon

Metcon (Time)

5 Rounds for time:

10 OH Squat @95/65

10 CTB

Extra Work

Weightlifting

Power Clean (Build to 1 Rep Max)

Reduce by 25%, then 2 sets of 3 reps. No touch and go.

Weightlifting

Back Squat (3 x 5 @ 70% Tempo: 3-3-X-0)

Accessory

Metcon (No Measure)

Core:

Side bend Hold on GHD

3 x 30 seconds/side

https://www.youtube.com/watch?v=PCQAHg1VUyE