06/29/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

300 meter Run

10 Box Jumps (step down)

10 Glute bridges

Weightlifting

Snatch Complex (4 sets)

4 Snatch grip deadlifts

4 Power snatch

4 Snatch balance https://www.youtube.com/watch?v=XuFaD1sAVGI

Metcon

Metcon (Time)

Partner Wod:

For time

100 Burpees

100 Burpees pull ups

100 Burpees box jump over @ 24/20

15 minute time cap.

3 minutes after time cap everyone proceed to next metcon.

Metcon

Metcon (Time)

For time

100 Cal Row or Bike in

teams of 2

Extra Work

Metcon (No Measure)

Accessory

Stability

RDL airplane https://www.youtube.com/watch?v=fHb3rE4KMe0

*with one light DB in the hand of the working leg

Metcon (No Measure)

Weightlifting

Clean

3 sets @ 60-75%

3 Power cleans

2 Squat cleans

Rest 2 minutes between sets

Metcon (No Measure)

Weightlifting

Front Squat

E2MOM x 6

4 front squat @ 75%

First rep of each set paused 3 seconds