04/10/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

400 meter run

+

3 rounds:

3 wall climbs

10 air squats

12 hollow rocks

Strength

1 squat clean + 2 front squats + 1 split jerk (5 sets, ascending )

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap 10 minutes:

12 Bar facing burpees

6 Hang power clean @ heavy

12 HSPU
Pick a weight you can do first couple rounds unbroken.

Extra Work

Metcon (No Measure)

Clean pull from podium,

4 x 4 @ slow ascent
https://www.youtube.com/watch?v=Zf16snPO1Ns

Metcon (No Measure)

Half kneeling landmine press,

6 x 3/arm @ heavy
https://www.youtube.com/watch?v=aTp9k_M8ZrE

GHD Situps (5×15)