11/3/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

50′ karaoke

10 air squats

5 burpees

Metcon

Filthy Fifty (Time)

For time:

50 Box jumps, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

50 Walking lunge steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders

Extra Work

Snatch (1×3@60%, 1×3@70%, 2×2@80%)

Clean and Jerk (1×3+1@60%, 1×3+1@70%, 2x(2+1)@80%)

Clean Pull (from blocks, 4×4@85%)

Metcon (No Measure)

Rowing:

6 x 30 cals

rest 3 minutes between intervals

Metcon (No Measure)

4 sets:

12 bent over row

8 behind the neck snatch grip push press