11/5/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3:00 bike or row

+

2 rounds:

10 pass throughs

10 glute bridges

10 overhead squats

Strength

Snatch (1×4@60%, 1×4@70%, 4×4@80%)

Metcon

Metcon (5 Rounds for time)

E3MOM x 5 rounds, each for time:

20 KBS, 32/24

15 box jumps, 24/20

10 1-arm OH lunges, 55/40 (switch at 5)

Extra Work

Clean (4@60%, 4@70%, 3×4@80%)

Split Jerk (4@60%, 4@70%, 4×4@80%)

Back Squat (4@60%, 4@70%, 4×4@80%)

Metcon (No Measure)

5 sets

8 bent over rows

12 weighted hip extensions

8 glute bridge/leg with slight pause

Metcon (No Measure)

3 sets:

30 russian twists

10 pallof press/side (standing)