26
Oct
10/26/18
CrossFit Eden – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
10/8 cal bike
8 pause air squats (3 seconds in bottom)
10 supermans
Strength
Front Squat (1×[email protected]%, 1×[email protected]%, 2×[email protected]%)
Metcon
Metcon (Time)
30-20-10 for time:
Hang power snatch, 95/65
60 double unders
Extra Work
Power Snatch ([email protected]%, [email protected]%, 3×[email protected]%)
Power clean + jerk
3 + 1 @ 60%
3 + 1 @ 65%
3 x 3 + 1 @ 70%
Metcon (No Measure)
3 rounds:
10 glute bridge/leg
60 second glute bridge hold, both feet on the ground
Bench Press (6×[email protected]%)
Metcon (No Measure)
4 sets:
8 seated DB press
8 strict chin up
8 seal row
8 body rows
Seal row: https://www.youtube.com/watch?v=pBYYSmY5u_w&feature=youtu.be
Body row: https://www.youtube.com/watch?v=BuuquQfce3k&feature=youtu.be
Metcon (No Measure)
5 sets:
8 slam ball @ hard
8 KB jump squats (goblet)
8 box jump overs (clearing the box)
Rest as needed between sets