3/20/19

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 9:00

1: 30-40 double-unders or :40 of singles

2: 10-15 medball cleans

3: :45 front leaning rest

Strength

Front Squat (4 x 4 @ 75%)

Metcon

Metcon (6 Rounds for time)

E2MOM for 12 minutes:

10 deadlifts, 225/155

10 step ups, 50/35lbs @ 24/20

Extra Work

Squat Clean (EMOM 10 minutes, 2 reps @ 75%)

Split Jerk (6 x 1 @ 85%)

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

Metcon (No Measure)

4 sets

10 body saw

10 side plank raises

Metcon (No Measure)

10 x 200m run (biking 500m)

Rest 30 seconds between efforts

Metcon (No Measure)

5 x 100m sprint (bike 250m)

rest 1 minute between efforts

Metcon (No Measure)

4 sets per leg

6 lateral landings
https://www.youtube.com/watch?v=_MPWSa_u_jg&feature=youtu.be