06/04/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

2 sets:

1 min Row/Bike

7/7 Single KB front rack lunges

7/7 Single KB clean

25’/25′ Single KB OH carry

50′ Broad jumps

Weightlifting

Clean and Jerk (2 Cleans + 1 Jerk)

EMOM for 6 minutes:

1-2 @ 65%

3-4 @ 70%

5-6 @ 75%
Record last weight lifted

Metcon

Metcon (Time)

4 rounds:

15 TTB

15 KBS @32/24

run 400m

rest 1 minute
20 min time cap

Extra Work

Metcon (No Measure)

Weightlifting

Snatch, from blocks

6 sets:

2 power, 1 squat @ 65-70%

Metcon (No Measure)

Weightlifting

Back Squat:

(cluster set)

5 x 3 @ 85%

Perform 2 reps then set bar back on rack, rest 5-10

seconds and reset for last rep.

Metcon (No Measure)

Core

Support hold leg raises

4 x 10

https://www.youtube.com/watch?v=wmzV9_g5_iI&feature=youtu.be

Metcon (No Measure)

Post chain

Reverse hypers

4 x 20