10/20/18

20
Oct

10/20/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

200m jog

250m row

12 pause goblet squats

Strength

Front Squat ([email protected]%, [email protected]%, 2×[email protected]%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:00 w/ a partner:

Row 400m

24 DB hang clean and press @ 50/35

Row 400m

24 Pull ups

Row 400m

24 DB thrusters (12/arm)

Row 400m
Split up all work as desired.

Extra Work

Snatch (3 @ 60%, 3 @ 70%, 2 x 3 @ 80%)

Clean and Jerk (3+1 @ 60%, 3+1 @ 70%, 2 x 3+1 @ 80%)

Clean Pull (4 x 4 @ 85%, from blocks)

Metcon (No Measure)

Rowing/Running

E4MOM for 3 rounds

Run 400m

Row 250m

Metcon (No Measure)

5 sets

Kneeling log or D-ball hold, 60 seconds

OH hold (you chose, either 2 KBs or barbell),

60 seconds

rest 2 minutes
https://www.youtube.com/watch?v=8Tj77UgLuAA&feature=youtu.be

Metcon (No Measure)

5 rounds not for time

10 strict ttb

5 turkish get up @ 32/24/ arm

10 body saw