12/02/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

200 m Run

20 sec Goblet Squat Hold in bottom

5 Push Press behind the neck. (empty bar)

5 Good Mornings (empty bar)

Weightlifting

Front Squat (Build to 3 Rep Max for the day)

Ramp up – 5-5-4-4-3-3-3

Metcon

Metcon (Time)

3 Rounds:

20 Wall balls @20/14

20/16 Cal Row

10 DB Squat Cleans @ Heavy

10/8 Cal Bike

Rest 1 minute between sets.
20 min time cap

Extra Work

Weightlifting

Clean and Jerk (5 x 4)

Clean Complex

**Record Heaviest Lift

Weightlifting

Metcon (Weight)

Weightlifting technique

Tall clean

5 x 3 @light

https://www.youtube.com/watch?v=YhGbp1wp8Ls

Rest as needed

Conditioning

Metcon (AMRAP – Reps)

Bike

10 Rounds:

30 seconds @ Hard

30 seconds @ Easy

**Record Total Calories