08/09/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

Tabata: Alternate movements

Mountain Climbers

Jumping Squats

Then

10/10 Bird Dogs https://www.youtube.com/watch?v=c8xTZYcym_E

Weightlifting

Clean Complex (5 sets)

2 High hang squat cleans

2 Hang squat cleans (above the knees)

2 Low hang squat cleans

Metcon

Metcon (Time)

Double Metcon Day!

3 Rounds:

10 Shoulder to overhead @115/75

12 Bar facing burpees

Rest 3 minutes

3 Rounds:

10 Thrusters @95/65

10 Burpees over bar, lateral

Intermediate: 95/65 for S2OH, 75/55 for Thrusters

Extra Work

Metcon (No Measure)

Weightlifting

Front Squat

3 x 5 @ 70%

Metcon (No Measure)

Weightlifting

Accessory (pull)

Clean lift off + clean pull @ 85-95%

3 x 2+2

Basically, 2 clean grip dead lifts and 2 clean pulls per set.

Metcon (No Measure)

Conditioning

Assault Bike

9 intervals of 1:40 @ 75%

0:20 rest

After the 6th, Rest 2 minutes before proceeding.