1/30/19

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

2:00 of rowing:

:30 easy

:30 hard

+

2 sets:

10 ring rows

6 hang muscle clean + strict press

:45 front leaning rest

Gymnastics

Strict Muscle-Ups (6×2)

If you don’t have muscle-ups, scale to strict ring dips for 6 sets of 6 reps.

Metcon

Metcon (Time)

5 rounds:

8 hang squat clean, 135/95

10 push jerks, 135/95

16 toes-to-bar

Rest 1:00 between rounds
Goal is to do the barbell work unbroken. 20:00 time cap.

Extra Work

Pistols (6×5/leg, 3 second pause in bottom)

Metcon (No Measure)

E2MOM 10 minutes

Max wattage in 20 seconds, row

8 slam balls 50/30 lbs

Metcon (No Measure)

5 sets

6 bent over row

12 band angels
https://www.youtube.com/watch?v=tBEqPqLgsbQ&feature=youtu.be

Metcon (No Measure)

4 sets:

10 pike pulls, legs on rower seat

10 reverse hypers weighted or banded
https://www.youtube.com/watch?v=1qJ3YiG7mUY&feature=youtu.be