9/17/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

1:30 row or bike

15 box jumps, step down

10 air squats

5 push-ups to downward dog

Strength

1 Power Clean + 1 Squat Clean + 1 Split Jerk (EMOM x 10 @ 70+%)

Metcon

Metcon (Time)

5 Rounds For Time:

9 Dumbbell Clusters, 50/35

15 C2B (sc. regular pull-ups or jumping C2B)

9 Dumbbell squats

15 Pull ups (sc. jumping pull-ups or ring rows)

21 Cal Row

Extra Work

Clean and Jerk (6×2+1, pause clean, pause jerk)

Front Squat (work up to a heavy 5)

Metcon (No Measure)

Assault bike

EMOM 8 minutes

15/12 cals

Metcon (No Measure)

5 rounds:

20 reverse hypers

20 band hamstring curls
https://www.youtube.com/watch?v=B0kABjeJ_TY&feature=youtu.be

https://www.youtube.com/watch?v=QwXgpycbD1Q&feature=youtu.be

Metcon (No Measure)

Toe touches with med ball,

5×12
https://www.youtube.com/watch?v=6EDeeGnRrys&feature=youtu.be