08/12/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

20 Mountain climbers

10 Hollow rocks

5 Muscle snatch (empty bar)

5 Snatch grip push press

5 Snatch balance

Weightlifting

Overhead Squat (5 x 3 @ ascending)

Allotted time 15 min.

Metcon

Metcon (Time)

4 Rounds for time:

20/16 Cal Bike or Row

20 Alternating Front rack lunges @95/65 lbs

20 Burpees over bar, lateral

Comp – 135/95 lbs, Inter – 75/55 lbs
20 min time cap.

Extra Work

Metcon (No Measure)

Snatch Complex

Build to heavy, then 3 sets across:

5 snatch grip deadlift

5 power snatch

5 hang power snatch

Metcon (No Measure)

Accessory

4 sets/arm

100′ DB OH carry

12 Bottom up KB press

Rest 10 seconds between arms and sets

Metcon (No Measure)

Movement conditioning

100 Thrusters @empty barbell