12/21/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

7 Kb Goblet Squats

7/7 Kb Push Press

400 m Bike

Metcon

Metcon (Time)

Partner WOD

You Go, I Go (1 full round each)

For Time: 30 Rounds Total

2 Clean and Jerk @ 225/155

8/6 Cal row

12 Abmat Sit-ups
40 min time cap

Extra Work

Weightlifting

Power Snatch (Build to a 1 Rep Max for the Day)

Then reduce weight by 20%. Perform 3 sets of 2 reps. No touch and go.

Weightlifting

Sumo Deadlift High Pull (3 x 8 @ ascending)

Conditioning

Metcon (Weight)

Odd Object

EMOM for 12 minutes:

Even: 3 D-ball over shoulder + 50′ carry (on

shoulder)

Odd: 100′ Heavy Farmer Carry
Record total Farmer’s Carry Weight.