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.