3/5/19

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

2:00 row or bike

+

2 sets:

10 medball cleans

5 Russian baby makers

:20 side plank/side

Strength

Squat Clean (Take 5:00-10:00 to build to the weight for metcon)

Metcon

Metcon (Time)

5 rounds for time:

1:00 of bar facing burpees

3 cleans, 70-75%

6 ring muscle ups
Sub 6 strict chin-ups for muscle-ups. 20:00 time cap.

Extra Work

Metcon (No Measure)

HSPU

3 x 2 minute amraps

Rest 2 minutes between amraps

Metcon (No Measure)

C2B pull ups,

6 x 6

Metcon (No Measure)

4 sets, 40 on 20 off

Plyo push ups

Supine ring rows
https://www.youtube.com/watch?v=QlsBDcMK9EY&feature=youtu.be

Metcon (No Measure)

Assault bike

15/12 cals EMOM x 10

Metcon (No Measure)

Landmine Twists

4 x 20 (left + right = 2)
https://www.youtube.com/watch?v=QDakeCOBdDE&feature=youtu.be