10/17/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

2:00 of jumping rope (doubles or singles)

+

12-10-8 of:

KBS

Push-ups

RDL’s

Strength

Power Clean + Push Jerk

3+2 @ 60%

3+2 @ 65%

3×2+2 @ 70%

3+2 = 3 power cleans + 2 push jerks

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 9:00

21 calorie row

15 pull-ups

9 box jumps, 24/20
Go hard. Try to get 3+ rounds.

Extra Work

Clean and Jerk (6×2+1 of power clean + push jerk)

Pause at knee on the power clean. Pause in the dip and catch on the jerk.

Push Press (6×3 building up to 70%)

Metcon (AMRAP – Reps)

Step up overs

EMOM 10 minutes

45 seconds of step up overs @ 50/35lbs

Metcon (No Measure)

Rowing

6 x 30/25 cals

rest 90 seconds between efforts

rest 5 minutes then,

60/50 cals for time

Metcon (No Measure)

100 DB push press @ 50/35 (2 DBs)

Metcon (No Measure)

4 sets:

10 banded hip raises

10 single-leg glute bridge (per leg)
https://www.instagram.com/p/Bjp3ExLA0mN/?taken-by=conjugatemethods

GHD Situps (5×20)