9/4/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 9:00

1: 40 second row

2: 10 air squats

3: 10-15 box jumps

Strength

3 hang power cleans + 3 hang squat cleans + 3 push jerks (6 sets, ascending)

Metcon

Metcon (Time)

42-30-18 for time:

Push jerks, 115/75

400 run

Wallballs, 20/14

Extra Work

Clean Pull (6×4@50-60%; w/ band around knees)

Front Squat (6×3, across; 32X1 tempo)

Metcon (No Measure)

5 sets:

6 thrusters @ 135/95lbs

6 jump squats

Metcon (No Measure)

10 x 90 seconds run @ high intensity

rest 3 minutes between efforts

+

10:00 recovery bike

Metcon (No Measure)

4 rounds

20 toe touches

10 Pallof press , half kneeling/side