10/26/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

10/8 cal bike

8 pause air squats (3 seconds in bottom)

10 supermans

Strength

Front Squat (1×4@60%, 1×4@70%, 2×4@80%)

Metcon

Metcon (Time)

30-20-10 for time:

Hang power snatch, 95/65

60 double unders

Extra Work

Power Snatch (3@60%, 3@65%, 3×3@70%)

Power clean + jerk

3 + 1 @ 60%

3 + 1 @ 65%

3 x 3 + 1 @ 70%

Metcon (No Measure)

3 rounds:

10 glute bridge/leg

60 second glute bridge hold, both feet on the ground

Bench Press (6×3@75%)

Metcon (No Measure)

4 sets:

8 seated DB press

8 strict chin up

8 seal row

8 body rows
Seal row: https://www.youtube.com/watch?v=pBYYSmY5u_w&feature=youtu.be

Body row: https://www.youtube.com/watch?v=BuuquQfce3k&feature=youtu.be

Metcon (No Measure)

5 sets:

8 slam ball @ hard

8 KB jump squats (goblet)

8 box jump overs (clearing the box)

Rest as needed between sets

GHD Situps (6×12)