21
Jun
06/21/2019
CrossFit Eden – CrossFit
Warm-up
Warm-up (No Measure)
60 seconds Row @low intensity
5/5 bird dog, hold every rep for 3 seconds
45 seconds Row @mod intensity
30 seconds side Plank (Left)
30 seconds Row @high intensity
30 seconds side Plank (Right)
https://www.youtube.com/watch?v=c8xTZYcym_E
Weightlifting
Back Squat (4 x 4 @ 80-85%)
Metcon
Metcon (No Measure)
EMOM for 20 minutes:
Odd- 10 snatches @75/55 + 30 double unders
Even- 8/6 cal row + 5 burpee over erg
Scale rep count and weight of snatches first.
Extra Work
Metcon (No Measure)
Weightlifting
Snatch balance
5 x 2
Metcon (No Measure)
Power endurance
10 x 2
Slam ball into box jump
Drop into vertical jump
Rest 30 seconds
https://www.youtube.com/watch?v=IFPeFozJvZY&feature=youtu.be
Metcon (No Measure)
Core
Tabata (4 minutes)
Alternating between
– Toe touch
– Arch rocks