10/8/18
CrossFit Eden – CrossFit
Warm-up
Warm-up (No Measure)
400m run
+
12-10-8 reps of:
Medball cleans
Push-ups
Metcon
Metcon (Time)
“Victor”
For time:
Row 1000m
10 clean 135/95
row 900m
9 clean 155/105
row 800m
8 clean 175/125
row 700m
7 clean 185/135
row 600m
6 clean 205/145
row 500m
5 clean 225/155
row 400m
4 cleans 245/165
row 300m
3 cleans 265/175
row 200m
2 cleans 275/185
row 100m
1 clean 295/195
Scaled version:
“Baby Victor”
For time:
Row 1000m
10 clean 135/95
row 800m
8 clean 155/105
row 600m
6 clean 185/125
row 400m
4 cleans 215/145
row 200m
2 cleans 235/165
Ascend in weight on each set of the cleans. Figure out the weight on the last set of cleans and backtrack from there.
Extra Work
Back Squat (EMOM 8 minutes 2 reps @ 85%)
Metcon (Time)
For Time:
60 double unders
10 Thrusters @ 115/75
60 double unders
20 Thrusters
60 double unders
30 thrusters
Metcon (No Measure)
3 rounds
30-60 second banded march
https://www.youtube.com/watch?v=sHCqY3JHMGA&feature=youtu.be
Metcon (No Measure)
E3MOM 15 minutes
row 500m
sled push 50′ @ moderate
Metcon (No Measure)
4 sets
15 leg raises
15 toe touches
