4/6/19

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 sets:

:60 cardio of your choice (run, row, bike, burpees, double-unders)

10 good mornings, light

4x up/down dog

Strength

Deadlift (5×6@40-50%, 3 second descent)

Metcon

Metcon (6 Rounds for time)

Every 2:30 minutes x 6 rounds:

5 power snatches, 60-65%

15 kettlebell swings, 32/24

5 clean and jerk, same weight as snatch

Extra Work

Metcon (No Measure)

Running

5 sets

Run 800m @ RPE 75%

Walk 200m
RPE 75% is an intensity that will allow you to talk while running.

Metcon (No Measure)

Landing drill

5 x 6 landing/leg – lateral

Bench Press (5×6@40-50%, 3 second descent)

Metcon (No Measure)

Pike pull, slow and controlled

4 x 15
https://www.youtube.com/watch?v=6O8kZDgsRmo

Metcon (No Measure)

Seated good morning

3 x 15 @ light bar
https://www.youtube.com/watch?v=S7WGAvaGxOw