09/03/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

200 m Run

5 Snatch grip Dead lifts

5 Muscle Snatch

5 Snatch grip High Pulls

5 Overhead Squats (3 sec pause at bottom)

All to be done with empty bar.

Weightlifting

Snatch (5 x 4 singles @ 65-75%)

Rest 1-2 minutes between sets.

Metcon

Metcon (Time)

25-35-45-35-25

Wall Balls @ 20\14

10 Burpees box jump overs between each set of wall balls.

Scaled:

15-25-35-25-15

6 Burpee box jump overs between each set of wall balls
18 min time cap

Extra Work

Weightlifting

Back Squat (EMOM for 10 min. 1 rep @ 80-90%)

Metcon

Metcon (No Measure)

Odd Object carry

4 x 100′

Holding 1 DB suitcase and holding 1 DB

overhead.

Metcon (No Measure)

Core

Hollow body hold

4 sets:

30 sec on 30 sec off