8/31/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

12/10 cal bike

10 jumping air squats

5x upward/downward dog

Strength

Back Squat (4×5@80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minutes of:

15 deadlifts @ 185/135

400m run

5 push jerks @ 185/135

Extra Work

Drop Snatch (6×3@50-60%)

Metcon (Weight)

5 sets:

3 low hang power snatch

3 OHS

Unilateral Vertical Jump (4×4/leg)

https://www.youtube.com/watch?v=DGlr2IZagFc&feature=youtu.be&t=1m56s

Metcon (No Measure)

5 rounds:

Bike 15 cals @ hard

bike 30 seconds recovery

50′ sled push @ moderate weight

400m recovery jog

Metcon (No Measure)

3 sets:

12 squat pull throughs, heavy band

12 banded KBS

L-Sit (Accumulate 3 minutes)