1/25/19

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

2 sets:

250m row

500m bike

:15 goblet hold in bottom of squat + 10 goblet squats

Strength

Front Squat (4 x 4 @ 75-80%)

Metcon

Metcon (Time)

3 rounds for time:

21 pull-ups

15 power snatch, 135/95
12:00 cap. Try to complete the pull-ups within 3 sets, and the snatches within 2. Scale accordingly.

Extra Work

Metcon (No Measure)

Clean

5 sets

2 clean high pull

2 tall hang clean from power position

1 tall clean thruster

Work up in weight but no more than 50%

Metcon (Weight)

5 sets

2 power cleans + 3 squat cleans

Metcon (Weight)

4 sets

2 push jerks

1 split jerk

GHD Situps (10×10)

Metcon (No Measure)

Row

6 x 30 calorie

rest 1 minute between sets

Metcon (No Measure)

4 sets

3 seated box jumps @ 30/24’’

6 tall kneeling medball toss
https://www.youtube.com/watch?v=x1Tw2jZhIOk&feature=youtu.be

Metcon (No Measure)

Side Bends

3 x 10/side