11/14/18

14
Nov

11/14/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

2:00 of single-unders

+

2 rounds:

10 DB push press, light

10 DB bent-over rows (both arms at same time)

3 cycles of up/down dog

Strength

Push Press (1×[email protected]%, 1×[email protected]%, 4×[email protected]%)

Metcon

Metcon (Time)

3 rounds for time:

15 C2B pull ups

25 calorie row

15 back squats, 155/115
Use a rack on the back squat if there’s room. If not, take it from the ground.

Extra Work

Snatch

2 @ 60%

2 @ 70%

2 @ 80%

2 @ 85%

Clean and Jerk

2+2 @ 60%

2+2 @ 70%

2+2 @ 80%

2+1 @ 85%

Snatch Pull (4×[email protected]%)

GHD Situps (10×10)

Metcon (No Measure)

EMOM 6 minutes

Jog 30 seconds walk 30 seconds

Metcon (No Measure)

Running,

6 x 100m

Rest 2 minutes between sets

+

Easy 10 minute bike or walk