11/7/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 8:00

1: 30 second bike

2: 30 second row

Strength

Power Clean + Front Squat + Push Jerk

2 + 2 + 2 @ 60%

2 + 2 + 2 @ 65%

2 x (2 + 2 + 2) @ 70%

Do not touch and go the cleans or the jerks.

Metcon

Metcon (Time)

For time:

75 Thrusters, 75/55

50 Burpees

75 Wallballs, 20/14
Scaling option: 50/30/50

Extra Work

Metcon (No Measure)

2 rounds

5 plate flips eye level/arm

5 squat jerks

4 sets

5 muscle cleans

5 push press

5 front squats

5 thrusters
https://www.youtube.com/watch?v=nzp6klPfCyM&feature=youtu.be

Metcon (Weight)

Power snatch + Behind the neck PP + OHS

2 + 2 + 2 @ 50-60%

2 + 2 + 2 @ 55-65%

2 x (2 + 2 + 2) @ 65-70%

Clean Pull (6×4@85%, from blocks – bar above knees)

https://www.youtube.com/watch?v=EWvJjS8desw&feature=youtu.be

Metcon (No Measure)

6 rounds, rest 3 minutes between rounds

6 slam balls @ heavy

6 back rack jump squats (banded)

6 high jump overs

GHD Situps (5 x max rep in 30 seconds, rest 1:00)

Quadruped Opposing Extensions (3×10/side)