02/19/2020

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

6 min Amrap:

20 Jumping Jacks

20 Air Squats

10 Banded W-Y

7 Kip Swings

3 Wall Walks

Weightlifting

Metcon (Weight)

Squat Clean Complex

7 X 1

1 = 1 Hang Squat Clean + 2 Front Squats

Build as you can, record heaviest.

Metcon

Metcon (Time)

For Time:

15/12 Cal Bike

20 Power Snatches @ 115/75 lbs

15/12 Cal Bike

10 Power Snatches @ 135/85 lbs

15/12 Cal Bike

5 Power Snatches @ 155/105 lbs
14 min time cap

Extra Work

Weightlifting

Overhead Squat (4 sets of 6-8 reps ascending between 60-75%)

Gymnastics

Metcon (No Measure)

Deficit Hand Stand Push ups

EMOM for 8 minutes:

3-5 Kipping Hand Stand Push Ups

Start on level ground, increase a deficit at least every other round.

Accessory

Metcon (No Measure)

Turkish Get-Ups

Accumulate 15 reps/side
Go as heavy as possible!