11/29/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

200 m Row or 300 m Bike

50′ Plate OH Lunges

20 sec Elbow Plank

5/5 Single leg Glute Bridges

Weightlifting

Metcon (No Measure)

Weightlifting, technique

3 Sets @ light, 30-45%

5 Tall Snatch https://www.youtube.com/watch?v=PFM4GJ3VbiA

5 Drop Snatch (Snatch Balance) https://www.youtube.com/watch?v=2lK1O63Hzpk

Metcon

Metcon (Time)

5 Rounds for time:

24 Slam Balls

12 TTB

12 Dead Lifts @ 185/135 lbs

24 Sit ups
20 min time cap

Extra Work

Weightlifting

Clean and Jerk (1 Rep EMOM for 8 minutes)

Start at 70% working up to heavy but NO Misses!

Record last weight lifted

Weightlifting

Metcon (No Measure)

Upper Muscular Imbalance

3 Sets:

8 reps of Dips off bench weighted if possible

then

3 Sets:

8 Reps KB High Pulls https://www.youtube.com/watch?v=H86Dija6lN4

Conditioning

Metcon (No Measure)

Bike or Row

4 Sets of :

3 rounds

20 seconds @Hard

40 seconds @Easy

Rest 2 minutes between sets