1/11/19

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 sets:

10/8 cal bike

10 good mornings, light

5 Russian babymakers

Strength

Metcon (Weight)

EMOM x 8 minutes

Odd: 6 deadlifts @ 70%

Even: 6 thrusters @ 45-50% best clean
Score is combined weight (deadlift + thruster).

Metcon

CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups
Scale OHS weight to something you can complete in 3 sets. Scale muscle-ups to CTB pull-ups or 10 strict pull-ups or ring rows + 10 push-ups.

Extra Work

Split Jerk (6 x 2 @ 70-85%)

Metcon (No Measure)

4 sets

8 Russian lateral step ups/leg @ double KB front rack
https://www.youtube.com/watch?v=OWJm7Q30AWQ&feature=youtu.be&t=15

Metcon (No Measure)

Run or row,

5 x 400m

Rest 1 minute between efforts

Goal is to have consistent pace @ 85%

Metcon (No Measure)

5 sets:

8 single arm KB split stance Romanian deadlift (R)

30 sec One leg hip thrust hold (R)

8 single arm KB split stance Romanian deadlift (L)

30 sec One leg hip thrust hold (L)
https://www.youtube.com/watch?v=-XNGPQ6uPd0&feature=youtu.be