8/27/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 10:00

1: 8/10 cal row

2: 10 wallballs, heavy

Strength

Clean and Jerk (5 sets: 2 low hang power clean + 2 split jerk)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 minutes:

15 cal row

15 thrusters @ 95/65

200m run

15 lateral burpees over bar

Extra Work

1 Pause Clean Pull + 1 Pause Power Clean + 1 Pause Squat Clean

https://www.youtube.com/watch?v=TRrkKJJ0Z8E&feature=youtu.be

Front Rack Lunge (4×3/leg (forward + backward = 1))

Hip Extensions (4×12, weighted)

Metcon (No Measure)

6 rounds:

bike moderate 30 seconds

bike hard 15 seconds

bike moderate 15 seconds

bike hard 30 seconds

rest 3 minutes

+

7:00 easy recovery bike

Metcon (No Measure)

5 rounds:

15 strict ttb

20 weighted abmat situps