06/08/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

Tabata: Alternating

Row

Plank

Weightlifting

Pause Low Hang Squat Snatch (5 x 3 @ 60-65%)

Pause at the knees

Metcon

Metcon (Time)

CrossFit Games 2012 Chipper

For time:

10 Overhead squats @135/95

10 Box jump overs @24/20

10 Thrusters @135/95

10 Power cleans @135/95

10 Toes to bar

10 Burpee muscle-ups

10 Toes to bar

10 Power cleans

10 Thrusters

10 Box jump overs

10 Overhead squats

Comp:

OH squat @155/105

Thrusters with a fat bar @135/95

Power cleans @205/125
30 min time cap

Extra Work

Metcon (No Measure)

Gymnastics

HSPU:

Tempo deficit kipping HSPU

6 x 4

4 seconds descent

2 seconds at the bottom

Kip up

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Metcon (No Measure)

Core:

Single KB front rack carry

4 x 50’/arm @heavy