06/17/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

12/10 Cal row

3 Wall walks

10 second HS hold

10 Parallette Extensions https://www.youtube.com/watch?v=XrA7hGh41g8

Metcon

Metcon (AMRAP – Reps)

EMOM for 15 minutes (5 sets):

Minute 1: Max burpees

Minute 2: Max strict HSPUs

Minute 3: Rest
Keep up with total reps.

Metcon

Metcon (AMRAP – Rounds and Reps)

2 rounds of

6 minute AMRAP

6 Hang clean @95/65

6 Thrusters @95/65

12 TTB

rest 3 minutes between AMRAPs

Extra Work

Metcon (No Measure)

Gymnastics

5 sets

1 minute DB thrusters @ 50/35

5-8 Muscle ups (Scale with C2B or Pull ups)

Rest 2 minutes

Metcon (No Measure)

Accessory

Seal row

5 x 8 @heavy

https://www.youtube.com/watch?v=OwKQUHSeQGk&feature=youtu.be

Metcon (No Measure)

Weightlifting

Squat clean

5 x 3 @ 50-65%

No touch and go