12/14/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

Tabata: Alternate between

Air Squats

Burpees

Then

2 Sets: with empty bar

5 Kip Swings

5 Deadlifts

5 Kip Swings

5 No contact Muscle Clean

5 Kip Swings

5 Strict press

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

30 min AMRAP of:

1 Power Snatch @ 185/135

2 Muscle Ups (RIng or Bar) SC: C2B or Pull ups

3 Power Cleans @ 185/135

4 Strict HSPU

5 S2OH @ 185/135

6/6 Pistols SC: Lunges

7 Deadlifts @ 185/135

8 Burpees over bar

9 Front Squats @ 185/135

10 C2B SC: Jumping C2B

Add 1 rep to each movement each round.

Ex. Round 2

2 PS

3 MUs

4 PC

……………etc.

Split however you like.

Extra Work

Weightlifting

Bench Press (Build to a 10 Rep Max)

Weightlifting

Metcon (Weight)

Power conditioning

E30secOM for 10 sets: 5 minutes

Alternate between:

3 Bar Muscle ups Scale with toughest pull

2 Thrusters @ As heavy as possible
Record thruster weight.

Conditioning

Metcon (Time)

Farmer’s Carry

For Time:

400 meters
Record time. Enter Kb or Db weight in the notes.