11/26/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 6:00

1: 40 second row

2: 10-15 medicine ball cleans

Strength

Squat Clean

3 sets:

4×80%

2×85%

Metcon

Metcon (Time)

1 round for time:

30 clean and jerks, 135/95

30 bupees box jump overs, 24/20

+

Rest 3 minutes

+

2 rounds for time:

15 thrusters, 95/65

15 bar facing burpees

Extra Work

Snatch Pull (3×5, banded first pull + jump)

https://www.youtube.com/watch?v=hnZQpc9JmB8

Snatch

3 sets

4 x 80%

2 x 85%

Split Jerk (4 x 3 @ 75-80% (best clean and jerk))

Snatch Pull (5 x 4 @ 95%)

Metcon (No Measure)

Rowing, stroke practice

10 sets:

3 start strokes

3 acceleration strokes

6 smooth pace strokes

Metcon (No Measure)

3 sets

15 Good mornings @ moderate weight

10 RDL with reach/leg
https://www.youtube.com/watch?v=RpKUgdWvPPQ&feature=youtu.be