07/05/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 minutes Row or Bike @ low intensity

then

2 Rounds:

6 Kb Deadlifts

8 Kb SDLHP

10 Kb Swings

Moderate weight Kb

Weightlifting

Snatch (2 Rep Heavy for the day)

No touch and go. Take only enough time to reset and refocus.

Metcon

Metcon (3 Rounds for time)

E5MOM x 3

RND 1 = 2 rounds

15 Thrusters 95/65

15 Pull ups

RND 2 = 3 rounds

12 Thrusters

12 pull up

RND 3 = 4 rounds

9 Thrusters

9 Pull ups
Record time for each round. Should be shooting for 3-4 minutes work each round.

Extra Work

Metcon (No Measure)

Post chain/stability

Banded glute bridge

4 x 10, hold top 3 seconds

Metcon (No Measure)

Gymnastics, conditioning

Tabata C2B

Metcon (No Measure)

Core

4 rounds

60 second hollow body hold

90 second extension hold on GHD

Rest 30-60 seconds between sets

https://www.youtube.com/watch?v=6gA-2wn4LJs

https://www.youtube.com/watch?v=v6oNahkykP0