5/15/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

200 meter run

10 step ups

10 med ball cleans

Weightlifting

Front Squats (6 x 1)

6 x 1 @ 85-90% Across

Metcon

Metcon (Time)

27-21-18-15-12-9

Wallballs 20/14

Box jumps 24/20
16 min time cap

Extra Work

Metcon (No Measure)

Clean and jerk, technical

5 sets:

3 Pause hang above the knees to power

position

2 hang squat clean

2 split jerk, pause at reception

@ MAX 60%

Metcon (No Measure)

Accessory:

100 RDL @ light/empty bar
NOT FOR TIME!

Metcon (No Measure)

Conditioning

High intensity

assault bike!

6 rounds:

20 seconds ALL OUT!

*1:40 recovery