11/18/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

200 meter Run

5/5 Lunge and Twist

5/5 Pallof Press https://www.youtube.com/watch?v=pDpTWe-yJVo

10 Kang Squats https://www.youtube.com/watch?v=p2cQp1aAWjc

5 Jumping Air Squats

Weightlifting

Back Squat (Build to 5 Reps @ 90%)

Work up to a 5 rep @ RPE 9/10 (NOT MAX)

Should be very heavy but not to failure!

Rest 90 seconds between

Metcon

Metcon (Time)

4 Rounds for time:

7 Double DB Thrusters @ 55/40 lbs

14 TTB

7 Double DB Snatch @ 55/40 lbs https://www.youtube.com/watch?v=SimPWZFHZ8U

7 Bar Muscle Ups
15 minute time cap

Extra Work

Weightlifting

Bench Press (Build to a 3 Rep Max)

Weightlifting

Metcon (No Measure)

Snatch From Blocs (above the knees)

5 sets of 2 Power + 2 Squat

Conditioning

Metcon (No Measure)

Row

4 sets of :

4 rounds

15 seconds @Hard

45 seconds @Easy

Rest 3 minutes between sets