04/16/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

6 minute AMRAP :(slow pace)

6 burpees

8 empty bar muscle cleans

10 pushups

Weightlifting

Power clean and Jerk

5 sets, across @ 60-65%

4 power cleans (singles

2 split jerks

Metcon

Metcon (3 Rounds for time)

E4MOM x 3

300 meter run

12 Pull ups*

21 KBS @ 24/16KG
Keep up with time for each round. Goal is 3 minutes for 1st round.

Extra Work

Metcon (No Measure)

5 sets,

3 squat clean into split jerk

(squat clean thruster but finish in a split

jerk position)

Ascend slowly to just past the knee then accelerate up.

Metcon (No Measure)

Half kneeling strict press

4 x 5

(alternate front leg after each set)

Use Barbell. Should be heavy across each set.

https://www.youtube.com/watch?v=1iHI_pmykLc

Metcon (No Measure)

Core:

4 sets/side

5 Turkish sit up + hip raise https://www.youtube.com/watch?v=dODjXHuCulM

30 seconds weighted KB side plank https://www.youtube.com/watch?v=ErrkdyF6XhI

* rest as needed between side and sets