1/16/19

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 9:00

1: 60 second row or bike

2: 45 seconds of pause air squats

3: 20 second side plank/side

Strength

Split Jerk (5×3, ascending)

Metcon

Metcon (Time)

“Nancy”

5 rounds for time:

400m run

15 overhead squats, 95/65 lb
You can sub a 500m row or 1500m bike for the run. 18:00 time cap.

Extra Work

Metcon (No Measure)

5 sets:

-1 clean pull

-1 tall clean

-1 squat clean

Metcon (Weight)

5 sets, ascending weight

5 squat clean thrusters

Metcon (No Measure)

5 sets

10 plank alternating rows with DBs

10 deficit KB deadlift

Metcon (No Measure)

5 rounds

Max wattage row

Explosive sled push for 50’

rest 3 minutes
https://www.youtube.com/watch?v=vMO4jaUw5U8&feature=youtu.be

Metcon (No Measure)

5 sets

triple hop from seated position
https://www.youtube.com/watch?v=_UmsS5dkm14&feature=youtu.be

Metcon (No Measure)

Assault Bike

5 x 30 seconds AHAP

Rest 3 minutes

Metcon (No Measure)

3 sets:

8 landmine RDL/leg

10 Reverse deficit lunge/leg

20 squat pull throughs
https://www.youtube.com/watch?v=DNK4eR3clZY&feature=youtu.be