9/28/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 sets:

30 double-unders or :30 of singles

10 wallballs

10 cal row

Strength

Front Squat (5×3@60%)

Metcon

Metcon (AMRAP – Reps)

5 rounds for reps:

:50 max box jumps, 24/20 – no rebound

Rest :10

:50 max deadlifts, 225/155

Rest 2:00

Extra Work

Metcon (Weight)

Clean

6 sets

1 high pull

hang clean above knees

hang cleanbelow knees

clean from ground

Metcon (Weight)

Jerk balance, 5×3
https://www.youtube.com/watch?v=2uSBT7csXgU&feature=youtu.be

Metcon (Weight)

6 sets, across:

1 squat clean

2 front squats

1 split jerk

Metcon (Time)

100 wallballs @ 30/20

Metcon (No Measure)

4 sets:

8 seated good mornings

15 reverse hypers (banded or weighted)

25 GHD situps
https://www.youtube.com/watch?v=S7WGAvaGxOw&feature=youtu.be