2/12/19

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 sets of rowing or biking:

:30 easy

:30 hard

+

2 sets:

10 light barbell push press

10 air squats

:20 front leaning rest

Strength

Split Jerk (5×2, ascending)

Metcon

Metcon (6 Rounds for reps)

2 min on/1 min off x 6 rounds:

Rounds 1, 3 and 5:

25 wallballs, 20/14

Max row cals

Rounds 2, 4 and 6:

25/20 row cals

Max wallballs, 20/14
Score is calories in rounds 1, 3, and 5 . Score is wallballs in rounds 2, 4, and 6.

Extra Work

Metcon (Weight)

4 sets

2 clean high pulls

2 full cleans, pause in bottom 2 seconds

2 jerk balance
https://www.youtube.com/watch?v=2uSBT7csXgU&feature=youtu.be

Metcon (Weight)

3 sets

5 deadlifts

5 hang power cleans

5 push press jerk

5 thrusters

Front Squat (5 x 5 @ 80%)

Metcon (No Measure)

4 sets

20 banded psoas march

50′ banded sled push (walking pace)
https://www.youtube.com/watch?v=lbha6PjP5Sk&feature=youtu.be

https://www.youtube.com/watch?v=t92KuNCcGRg&feature=youtu.be

Metcon (No Measure)

Side bends

10/side, suitcase style