10/3/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

8 heavy wallballs

8 box jumps, step down

8 RDL

Strength

Hang Clean

EMOM 10 minutes

2 cleans @ 50-60%

1 power + 1 squat

Focus on footwork and full hip extension. Move quickly under the bar.

Metcon

Metcon (Time)

8 rounds for time:

8 clean and jerks, 135/95

8 wallballs, 30/20

8 C2B

Extra Work

Front Rack Bulgarian Split Squat (4×4/leg)

Clean Pull (5×3@75-85%)

Metcon (No Measure)

Assault bike

EMOM 8 minutes

20 seconds ON

40 seconds easy

Good Mornings (3×15, light)

V-ups (5×10)