02/13/2020

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

12/10 Cal Row

Gymnastics

Metcon (No Measure)

Ring Push Ups

EMOM for 8 minutes:

4-6 Ring Push Ups

https://www.youtube.com/watch?v=_ATX_OLs1qY

Metcon

Klepto (Time)

4 Rounds for time of:

27 Box Jumps, 24″

20 Burpees

11 Squat Cleans, 145#
In honor of U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, died on April 27, 2011
To learn more about Klepto click here
Rx Women: 20″ Box, 95 lbs Squat Clean

25 min time cap.

Extra Work

Weightlifting

Metcon (No Measure)

Barbell Curls

8 – 8 – 6 – 6 @ ascending

then

Drop down to empty bar for max reps

https://www.youtube.com/watch?v=llqu4IFYSQw
Focus on squeezing the bar and a slow negative on the descent.

Conditioning

Metcon (AMRAP – Reps)

EMOM Death by

5 Clusters @75/45

1-2 Bar Muscle-ups

5 Burpees over bar (lateral)

Continue cycling through this every minute on the minute until failure.

Record number of minutes completed as reps.