12/10/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

200 m Run

20 sec Hold in Bottom of Squat

5/5 Jumping Lunges

5 Good Mornings w/ empty bar

Weightlifting

Back Squat (E3MOM x 5 2 Reps Ascending)

Last 2 sets should feel 90% for the day/

Record Heaviest set.

Metcon

Metcon (Time)

For Time:

75 Cal Row

50 HSPU

40 Dead lifts @ 50-60%*

Perform Dead lifts in sets of 8 or 10
20 min time cap

Extra Work

Weightlifting

Metcon (Weight)

Low hang Power Cleans + Jerk

5 Sets:

4+1 @ Ascending

First set start @ 70%

https://www.youtube.com/watch?v=u6nAXlTzxfE

Weightlifting

Bent Over Row (4 x 6 @ ascending)

Record Heaviest.

Conditioning

Metcon (Time)

Run

4 Rounds

400m Run @mod

100m Walk

200m Run @hard

50m Walk

Perform 100′ D-ball carry every 2 rounds

(hugging). Start with D-ball carry.
Record total time.