11/16/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 6

8 burpees + 8 box jumps

*Scale to finish within :45

Strength

Back Squat

3 @ 60%

3 @ 70%

3 @ 80%

3 @ 85%

1 @ 90%

Metcon

Metcon (Time)

5 rounds, rest 1 minute between rounds:

5 power clean and jerks @ 65%

5 ring muscle ups

Extra Work

Power Snatch

3 @ 60%

3 @ 65%

3 @ 70%

1 @ 75%

3 @ 70%

1 @ 75%

2 @ 70%

Clean and Jerk

Power clean + jerk:

3+1 @ 60%

3+1 @ 65%

3+1 @ 70%

1+1 @ 75%

3+1 @ 70%

1+1 @ 75%

2+1 @ 70%

Metcon (No Measure)

5 sets

12 ring rows, pronated elbows out

8 bent over Y pulls

Metcon (No Measure)

100 V-ups