05/31/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

60 seconds row @ low intensity

7 snatch grip RDL

7 snatch grip OH lunges

45 seconds row @ mod intensity

7 snatch grip RDL

7 snatch grip OH lunges

30 seconds row @ high intensity

7 sntach grip RDL

7 snatch grip OH lunges
empty bar for all movements.

Weightlifting

Snatch (Build to a 1 rep heavy/max)

Snatch

Work up to a 1 Rep heavy/max

Metcon

Metcon (Time)

5 rounds for time:

14 Double DB hang snatch @ 50/35

50 double unders

https://www.youtube.com/watch?v=-px4XoSZr1g

Extra Work

Metcon (No Measure)

Weightlifting: Back squat

Work up to a 3 rep max back squat

Metcon (No Measure)

Accessory:

5 sets

3 snatch balance @ 50% https://www.youtube.com/watch?v=XuFaD1sAVGI

6 box jump overs (clearing the box)

Metcon (No Measure)

Aerobic:

Rowing

5 rounds:

Row 250m @ 500m pace

Row 750m @ 5km pace