12/11/2019
CrossFit Eden – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds:
60 sec Bike @ low instensity
10/10 Single Leg Plate Jumps
10 Hollow Body Lat Pull https://www.youtube.com/watch?v=k39-hSob6r8
5 Scap Pulls
Gymnastics
Metcon (No Measure)
EMOM for 8 minutes:
1-3 Rope Climbs
Scale with 3 Strict Pull Ups, Band Assisted or Partner Assisted.
Metcon
Metcon (AMRAP – Rounds and Reps)
16 min AMRAP of:
50 DB Snatches @ 50/35 lbs
100 Double Unders
50 Knees to Elbows
100 Double Unders
Extra Work
Weightlifting
Metcon (Weight)
Clean Grip Shrugs
3 x 8 @100%+ of Clean 1 RM
Rest 2-3 minutes between sets
Record weight on last set.
Weightlifting
Metcon (Time)
Movement Conditioning
Hang clusters (Hang Squat Clean into Thruster)
100 reps for time @ empty bar
https://www.youtube.com/watch?v=4rXgsMsZ_JI
Conditioning
Metcon (2 Rounds for reps)
Conditioning
Rowing for Calories
2 Sets
4 Rounds:
40 seconds @ high intensity
20 seconds @ moderate intensity
Rest 3 minutes between sets
Record calories for each 4 round set.