1/4/19

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

2:00 row

+

2 rounds:

:45 front leaning rest

10 medicine ball cleans

5 strict pull-ups or 10 ring rows

Strength

Hang Clean (5 x 3, ascending; squat clean)

Metcon

Metcon (Time)

3 rounds for time:

9 clean and jerks, 135/95

15 chest to bar pull-ups

21 wallballs, 30/20
12:00 time cap

Extra Work

Metcon (Weight)

5 sets @ 50%

2 clean pulls, low hang

2 Tall cleans

Back Squat (4 x 5, across @ 80%)

Metcon (No Measure)

4 sets

12 Banded russian KBS

6 Banded RDL with reach/leg
https://www.youtube.com/watch?v=PN9dppWJcGQ&feature=youtu.be

https://www.youtube.com/watch?v=DfTYE4d_z38&feature=youtu.be

Metcon (No Measure)

5 rounds

25/20 calories

10 recovery air squats

6 burpees box jumps

Metcon (No Measure)

6 x 50′ HS walk

Rest 1 minute max between sets

Metcon (No Measure)

3 sets

40 russian twists

20 side bends