05/18/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

60 seconds bike @ slow pace

10 RDL w/empty bar

10 air squats w/ 1 second pause

45 seconds bike @ mod pace

10 RDL w/empty bar

10 fast air squats

30 seconds bike @ fast pace

10 RDL w/empty bar

5 jumping squats as high as possible

Weightlifting

Power Clean (6 x 2)

Set 1-2 @ 70%

Set 3-4 @ 75%

Set 5-6 @ 75%+
No touch and go.

Enter heaviest set.

Metcon

Metcon (Time)

6 rounds for time:

Row 250m

15 C2B

Run 200m

15 Burpees to target @ 6” above reach

50 Double unders

15 HSPU

Extra Work

Metcon (No Measure)

Weightlifting

Power snatch:

6 x 2

Set 1-2 @ 70%

Set 3-4 @ 75%

Set 5-6 @ 75%+
No touch and go.

Metcon (No Measure)

Push jerk:

4 x 4 @ 70-75%

Metcon (No Measure)

Core

3 rounds;

12 Half kneeling landmine twists https://www.youtube.com/watch?v=HGzu8tvh79U

24 Elbow plank + knees to elbow https://www.youtube.com/watch?v=U_qybVD5oF0