11/20/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

:30 of doubles or singles

5 muscle clean + strict press

10 good mornings

Strength

Power clean + jerk

4+1 @ 60%

3+1 @ 65%

4 x 2+1 @ 70%

Metcon

Metcon (AMRAP – Reps)

EMOM 20:00

Odd: Alternate between max cal bike or row and max high box jumps

Even: rest
Minute 2 is always rest. Minute 1 is bike/row calories one round and high box jumps the next round.

Extra Work

Power Snatch

4 @ 60%

3 @ 65%

4 x 2 @ 70%

Back Squat (6 x 3 @ 70%)

Metcon (No Measure)

4 sets:

12 Double russian KBS

8 Bent over db KB row, on GHD superman

position

Metcon (No Measure)

4 sets:

10 good mornings

5-10 GH raises