11/28/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

2:00 bike or row

+

2 rounds:

10 pause goblet squats

5 Russian babymakers

Strength

Back Squat (4@60%, 4@70%, 4@80%, 3×2@85%)

Metcon

Metcon (Time)

5 rounds for time:

60 double unders

15 wallballs, 30/20

Extra Work

Metcon (No Measure)

Power snatch + OHS

3+3 @ 60%

3+3 @ 65%

3 x (3+3) @ 70%

Metcon (No Measure)

Power clean and Jerk (push)

3+3 @ 60%

3+3 @ 65%

3 x (3+3) @ 70%

Metcon (No Measure)

4 sets

8 bent over row, wide grip & supinated*

8 WY band pulls

*You can lean on a incline bench
https://www.youtube.com/watch?v=Qn8OMZa4LX8&feature=youtu.be

https://www.youtube.com/watch?v=Vcm9UQgp_90&feature=youtu.be

Metcon (No Measure)

Rope climbs

EMOM 10 mintues

1-3 reps

Metcon (No Measure)

4 sets:

12 rope rows, feet on box
https://www.youtube.com/watch?v=vRsHJtFbyDY&feature=youtu.be

Metcon (No Measure)

4 rounds not for time

10 Heavy DB deadlifts

50′ sled pull, hand over hand, seated.

Heavy-ish but don’t struggle too much
https://www.youtube.com/watch?v=_QidtqlB55A&feature=youtu.be

Metcon (No Measure)

3 sets

10 DB flies

10 DB Roll overs
https://www.youtube.com/watch?v=r9ki–z_Euc&feature=youtu.be

https://www.youtube.com/watch?v=QENKPHhQVi4&feature=youtu.be