05/06/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

200 meter run

5 medball deadlifts

5 medball cleans

5 wall balls to a high target

Weightlifting

Front Squats (5×3)

ascending to a heavy for the day. (Not a max)

Metcon

Metcon (Time)

3 rounds for time:

21 Wallballs @ 30/20

15 burpees to target

9 deadlifts 225/155
12 minute time cap

Extra Work

Metcon (No Measure)

Weightlifting:

Clean, technical

Pause clean (pause below the knees)

5 x 2 @ 30-50% max

Metcon (No Measure)

Strict press:

5 x 5 @ across.

*Rest exactly 2 minutes between sets

Metcon (No Measure)

Accessory:

Inclined bent over row, hold top 3 seconds

https://www.youtube.com/watch?v=NZAI8QuO0N4

4 x 8