06/15/2019

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06/15/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

400 meter Run

then

3 Rounds of:

5 Banded W pulls https://www.youtube.com/watch?v=QcHOOCS1OAk

5 Banded Y pulls https://www.youtube.com/watch?v=lh_BhiJf1XM

5 Planche rock to wall climb https://www.youtube.com/watch?v=LWeU-8ypR_g

10/10 Plank shoulder taps

Gymnastics

Metcon (No Measure)

1. HS hold

2. HS walk

3. Obstacle HS walk
Scale with Handstand hold against wall or on box. Work towards HS hold on plates. https://www.youtube.com/watch?v=0P3X-Kznaag&feature=youtu.be

Metcon

Metcon (Time)

For time

30 Power clean @135/95

30 Box jump 24/20

30 Burpees

20 Squat clean @185/105

20 Box jump 30/24

20 Burpee pull ups

10 Squat clean thrusters @205/125

10 Box jump 40/30”

10 Burpee BMU
25 min time cap

Extra Work

Metcon (No Measure)

Power conditioning

Kneeling jump into box jump

3 x 6

https://www.youtube.com/watch?v=-fiDii7G3KA&feature=youtu.be

Metcon (No Measure)

Weightlifting

Bench Press

5 x 4 @ ascending

Metcon (No Measure)

Core conditioning

3 sets

15-20 unbroken TTB

15 leg raises

Rest 2-3 minutes between sets.