7/18/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

2 sets of:

200m run

10 banded rows

10 banded Y pulls

Strength

Strict Press (6×3; ascending to a heavy/max set)

Metcon

Metcon (Time)

3 rounds for time:

Run 800m

18 kipping hspu

20 DB hang clean @ 50/35

(switch at 10 reps)
Scale hspu to box hspu.

Extra Work

Half Kneeling Double KB Press (4×5)

https://www.youtube.com/watch?v=IoGfLT_8cPA&feature=youtu.be

Metcon (No Measure)

5 sets

12 bent over band lat pull down, hold 3 seconds (1 or 2 bands with a PVC)

8 bent over Y with 2.5, 5 or 10lb plates

Metcon (No Measure)

5 sets

5 heavy bent over row with DB (5/side)

5 heavy bench press

Metcon (No Measure)

Running:

4 x 400m, rest 90 seconds between efforts

rest 5 minutes

4 x 200m, rest 60 seconds between efforts

rest 5 minutes

4 x 100m, rest 60 seconds between efforts

Metcon (No Measure)

30 Turkish get-ups @ 24/16 KG
https://www.youtube.com/watch?v=-_zTytmHM94&feature=youtu.be