12
Dec
12/12/2019
CrossFit Eden – CrossFit
Warm-up
Warm-up (No Measure)
EMOM for 6 minutes:
Even: Shuttle Runs, 45 seconds
Odd: Jump Squats (1 Quarter squat, 1 Half squat and one Full squat jump)
Weightlifting
Metcon (Weight)
5 Sets:
3 Front Squats + 3 Split Jerks
Building as you can while maintaining good split jerk technique.
Metcon
Metcon (Time)
6 Rounds for Time:
10 Thrusters @ 135/95
12 Burpees to target
20 min time cap.
Extra Work
Accessory
Metcon (Weight)
Core
Barbell OH sit-ups
Work up to a heavy weight for:
3 x 8
Rest 90-120 seconds between sets
https://www.youtube.com/watch?v=GqezssMSyjY
Record working weight.
Conditioning
Metcon (AMRAP – Reps)
Gymnastics Conditioning
E2MOM for 10 minutes:
1 peg board ascent
30 seconds Bike @Hard
Record total Calories on Bike.
Accessory
Metcon (No Measure)
Shoulder Health
Single arm Prone Lateral Raises on box
2 x 15/arm
No rest between sets
