07/23/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

200 meter Run

5 Half kneeling Db Press per arm https://www.youtube.com/watch?v=FLbz81jkVIM

30 sec Goblet hold w/ Db

Weightlifting

Back Squat (5 x 5 @ 75-80%)

Competitors do Back squat cluster sets as heavy as you can. 4 + 1

Metcon

Metcon (No Measure)

E3MOM for 18 minutes

2 Rounds of:

8 Front rack Lunges 50/35

8 Shoulder to overhead 50/35

8 Burpees over DBs

Intermediate – 40/25#

Extra Work

Metcon (No Measure)

Assault bike

6 sets:

90 seconds on, 30 seconds off.

Rest 5 minutes

Then

6 sets:

30 seconds on, 90 seconds off.

Metcon (No Measure)

Weightlifting

Snatch complex

4 sets @ascending to a heavy

2 High hang snatch

2 Snatch above the knees

2 Low hang snatch

2 Snatch from the ground

Metcon (No Measure)

Core

3 sets/side

100’ Single KB OH carry

100′ Single KB front rack carry

100’ Single KB farmer carry

Rest 20 seconds between SIDES and sets