10/24/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

2 sets:

200m run

10 DB front squats

10 DB push press

:20 hang from pull-up bar

Strength

Split Jerk (4@60%, 3@70%, 4×2@80%)

https://www.youtube.com/watch?v=aFPuCA1j67M&feature=youtu.be

Metcon

Metcon (Time)

3 rounds for time:

21 front squats, 135/95

15 pull ups

9 push jerks

Extra Work

Clean (4 @ 60%, 4 @ 70%, 3 x 4 @ 80%)

Romanian Deadlift (4 x 5 @ 80-90% of clean)

Metcon (No Measure)

Banded side bends

4 x 10/side
https://youtu.be/SCV5CFpi5Hw?t=70

Metcon (No Measure)

Running

8 x 200m

Run @ fast pace, 85% MPE

rest 2 minutes between sets

Metcon (No Measure)

Running

run 1200m @ easy recovery pace

Metcon (No Measure)

Knee star drill

4 x 3 rotations/leg