10/10/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

8 wallballs

8 box jumps, step down

Strength

Clean and Jerk (Build to a 1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 13:00

13 pull ups

400m run

13 KBS, 24/16
Try for unbroken sets on the pull-ups and kettlebell swings.

Extra Work

Metcon (No Measure)

Clean & Jerk

4 x 3 @ empty or light

3 pauses clean + jerk balance

-pause above the knees

-power posititon

-full extension + high pull

-clean

Clean Pull ( 5×4@75-85% )

Front Rack Step Up (4×3/leg, heavy)

Metcon (No Measure)

Biking

Each for time

2 rounds, rest 5 minutes between rounds

Bike 5km

rest 3 minutes

Bike 3km

Rest 2 minutes

Bike 1km

Metcon (No Measure)

4 sets

12 DB step ups, full extension

6 back rack jump squats

Metcon (No Measure)

5 sets:

15 reverse hypers

15 band rows