03/09/2020

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 minutes Bike or Row

then

2 Rounds:

50′ Bear Crawl

10 Russian KBS @ moderate

5/5 Bulgarian Split Squats

Weightlifting

Strict Press (5 sets of 6-10 reps )

Ascend from 50% – 65%. Do not exceed 65%

Metcon

Metcon (Time)

For Time:

800 m Run

75 Air Squats

50 KB Swings @ 24/16 kb

25 Front Rack Kb Walking Lunges (1 Kb)

50 KB Swings

75 Air Squats
18 min time cap

Extra Work

Weightlifting

Metcon (Weight)

Clean and Push Jerk complex

Work Up to a Heavy: Not necessarily a max

1 Power Clean

1 Hang Power Clean

1 Push Jerk

Accessory

Metcon (No Measure)

Reverse Hyperextensions

3 x 15

Rest 90 seconds between sets

https://www.youtube.com/watch?v=3vmbvoT2m-U