02/12/2020

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

6 min AMRAP of:

12 Mountain Climbers

7 Press in Split Jerk receiving stance

12 Jumping Jacks

7 Drops into Split Jerk

12 Hollow Rocks

7 Press behind the neck in Split stance

Jerk movements with empty bar or PVC

Weightlifting

Split Jerk (3 – 3 – 2 – 2 -2 @ ascending off rack or blocks)

Focus on technique today. Especially footwork. If it looks good and feels good, go heavy!

Metcon

Metcon (Time)

4 Rounds for Time

50 Double Unders

15/12 Cal Bike

10 Hang Power Snatches @ 115/75 lbs
17 min time cap

Extra Work

Weightlifting

Metcon (No Measure)

Alternating Db Chest Press

4 sets of 6-10 reps per arm

https://www.youtube.com/watch?v=unuUEfH4Az4

Conditioning

Metcon (No Measure)

2 Rounds:

500m Row

1000m Run

500m Row

Rest 3-5 minutes between rounds

Accessory

Metcon (No Measure)

Core

Seated strict TTB

3 x 12

Rest as needed

https://www.youtube.com/watch?v=SnTp3glG4iM