7/18/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

4:00 bike

+

2 rounds:

12 box step-ups

12 lateral squats

Strength

DB or KB Split Squat (5×8/leg; heavy; use plates for deficit)

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap 11 minutes:

22 pull ups

11 deadlift @ 225/155

22 burpees

Extra Work

3 Hang Power Cleans + 2 Power Cleans (Work up to a heavy/max set)

Paused Front Squat (5 sets of pause 1 & 1/4 squats)

Pause 3 seconds in the bottom

Pause 2 seconds at the 1/4

Then drive up all the way

Metcon (No Measure)

5 sets

8 jumping back squats

4 high box jumps

Metcon (No Measure)

Each for time, rest as needed between sets:

row 50 cals

row 30 cals

row 15 cals

Metcon (No Measure)

4 sets:

8 pause banded good mornings

15 reverse hypers