11/20/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

30 DUs or 30 seconds of DU practice

7 Plate G2OH

14 Fast in and out on plate

7 Straight arms plate squat (plate in front)

Weightlifting

Metcon (Weight)

Hang Power Clean

EMOM for 5 minutes:

3 @ Start at 70% Build if you can.

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP of:

30 Step-Ups with 50/35 lbs DB

30 Cal Row

Every 5 minutes stop and perform 4 wall

climbs.

Extra Work

Weightlifting

Metcon (Weight)

Speed Back Squat

12 sets: (6 minutes)

3 Fast Reps every 30 seconds

Rest 1 full minute after sets 4 and 8.

Weightlifting

Snatch (1 RM w/ 2 sec pause at the knee)