10/30/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

2:00 easy row

+

2 rounds:

2 wall walks

10 kettle bell swings

10 goblet squats

Strength

Snatch (1×4@60%, 1×4@70%, 3×4@80%)

Clean (1×4@60%, 1×4@70%, 3×4@80%)

Metcon

Metcon (5 Rounds for time)

E2MOM 10 minutes:

15 wallballs, 20/14

15 pull-ups

Extra Work

Snatch Pull (4×4@95%)

Back Squat (4@60%, 4@70%, 2×4@80%)

GHD Situps (10×5; 10 second rest between sets)

Back Rack Lunge (5×50′, heavy, 2:00 rest)

Metcon (No Measure)

4 rounds:

60 seconds run @ high intensity

30 air squat recovery

60 seconds bike @ high intensity

30 air squat recovery

Metcon (No Measure)

4 sets

50′ farmers carry left arm only 70/50lb DB

10 wind mills left arm 50/35lb DB

50′ farmers carry right arm only 70/50lb DB

10 wind mills right arm 50/35lb DB
https://www.youtube.com/watch?v=D5GoqjPIPyw&feature=youtu.be

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

Reverse Hypers (3×20)