12
Sep
9/12/18
CrossFit Eden – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
200m run
10 push-ups
10 wallballs
Strength
Bench Press (3×5, heavy)
Metcon
Metcon (AMRAP – Rounds and Reps)
Amrap 16 minutes
36 DB Snatch
36 V-UPS
36 HSPU
36 DB goblet squat, 50/35
Extra Work
Metcon (No Measure)
6 sets
20 band tricep extension (pulling to the
ground)
10 Plyo push ups, either onto plates or
clapping
10 med ball throw onto the wall
https://www.youtube.com/watch?v=f89IAHxGrmI&feature=youtu.be
Metcon (No Measure)
4 sets
10 Bent over row with barbell
10 bent over Y with change plates
Metcon (No Measure)
Thrusters @ 95/65 lbs
60 reps, perform one rep every 3-4 or 5
seconds