11/19/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

6 min AMRAP of:

10/8 Cal Bike

50′ Bear Crawl

5 Thrusters behind the neck @empty barbell

15 sec Handstand Hold

Gymnastics

Metcon (AMRAP – Reps)

EMOM for 10 minutes:

5-10 Strict HSPU

Scale with Box HSPUs or Seated Db Press.

No Kipping HSPUs.
Score total reps

Metcon

Metcon (AMRAP – Rounds and Reps)

14 minute AMRAP of:

10 Power Clean @115/75

10 Burpees Facing bar

After 5 rounds, rest 2 minutes
Scale Power Cleans to be unbroken or 2 sets max.

Extra Work

Accessory

Metcon (No Measure)

KB Pendlay Row

3 x 10

Tempo 3-1-X-0

Rest 90 seconds between sets

https://www.youtube.com/watch?v=vf2_26QmomI

Weightlifting

Snatch Balance (1 Snatch Balance + 1 OH Squat Building)

Conditioning

Metcon (AMRAP – Reps)

16 min AMRAP

Max Cal Bike

Every 4 minutes stop and perform:

2 Rounds

50′ Heavy farmer carry

7 Burpees over DBs