11/30/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

:60 row

10 light muscle snatches

15 air squats

Strength

Squat Snatch

2 @ 60%

2 @ 70%

2 @ 80%

2 @ 85%

1 @ 90%

Metcon

Metcon (Time)

21-15-9 for time:

DB OHS @ 50/35, left arm

Box jumps @ 24/20

DB OHS @ 50/35, right arm

C2B pull ups

Extra Work

Clean and Jerk

2+1 @ 60%

2+1 @ 70%

2+1 @ 80%

2+1 @ 85%

1+1 @ 90%

2+1 @ 85%

Front Squat

2 @ 60%

2 @ 70%

2 @ 80%

2 @ 85%

2 x 1 @ 90%

Metcon (Time)

100 burpee box jumps for time

Clean Deadlift (4 x 3 @ 105% of clean)

Metcon (No Measure)

5 sets

6 reverse front rack lunges @ deficit

12 Squat pull throughs, negative return
https://www.youtube.com/watch?reload=9&v=XqFBaEEq248&feature=youtu.be

Metcon (No Measure)

4 x 100′ OH walk w/ odd object

Metcon (No Measure)

4 sets

30 hollow body rocks

15 V-ups