8/18/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

5:00 row, bike, or run @ easy pace

+

2 rounds:

12 pass throughs

12 ring rows

:30 hang from pull-up bar

Skill

Bar Muscle-ups (EMOM x 6: 2-8 reps)

Scale to jumping bar muscle-ups

Metcon

Metcon (Time)

5 rounds for time

200m farmers carry, 50/35 DBs

15 DB front squats, 50/35 DBs

6 bar muscle-ups

Rest 2 minutes between rounds
Scale muscle-ups to jumping bar muscle-ups or 10 strict pull-ups.

Extra Work

Metcon (No Measure)

Pulling complex, technical:

6 sets

5 beat swings

5 hip to bar
https://www.youtube.com/watch?v=4PYtRwMMNps&feature=youtu.be

Metcon (No Measure)

Assault bike:

4 x 30/22 cals

Recovery jog 400m

rest 1 minute

Metcon (No Measure)

100 empty bar power snatches; just below the knee

Metcon (No Measure)

A. Accumulate 3 minutes in an L-sit

B. Accumulate 3 minutes in an reverse plank