06/22/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 med ball swing passes/partner

10 ‘’wallballs’’ passes/partner

10 med ball plank passes/partner https://www.youtube.com/watch?v=xAee8ljI22o

10 med ball lunges passes/partner

Metcon

Metcon (Time)

For time

20 Strict HSPU

30 Power snatches @135/95

40 Cal bike/row

50 Wall balls @20/14

1000m Run

50 Wall balls @ 20/14

40 Cal bike/row

30 Power cleans @135/95

20 HSPU, kipping
30 minute time cap

Extra Work

Metcon (No Measure)

Weighltifitng

2 x EMOM for 6 minutes

1st. 2-3 Power clean @85%+

2nd. 6 jumping squats

3rd. 3 Clean pulls @100%

Rest 2-3 minutes between each EMOM.

Metcon (No Measure)

Accessory

4 sets

5/5 Double KB front rack deficit reverse

lunges https://www.youtube.com/watch?v=L9GeifoxxqA

4/4 jumping pistols (on box)https://www.youtube.com/watch?v=5uWbrbfBfDY&feature=youtu.be

30 air squats

Rest 2 minutes

Metcon (No Measure)

Core

3 sets

5/5 Single leg strict TTB https://www.youtube.com/watch?v=OoiDcsmc9L0

10-15 Unbroken Kipping TTB

Rest as needed