09/09/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

60 seconds Row or Bike @increasing intensity

5/5 single leg Glute Bridges

5 Kang Squats w/ empty bar

5/5 Lunges w/ empty bar

Weightlifting

Back Squat (4 x 4 @ 85%)

Rest 2 minutes between sets.

Metcon

Metcon (3 Rounds for reps)

5 min Amrap of:

12 TTB

6/6 DB Hang (Split) Snatch

– Rest 1 minute

5 min Amrap of:

12 Pull-Ups

12 DB Hang Squat Clean

– Rest 1 minute

5 min Amrap of:

12/9 Ring Dips

12 DB Thrusters
Score each AMRAP for total reps. 3 entries in Wodify.

Extra Work

Metcon (No Measure)

Overhead Squat Complex

2 Snatch Grip Push Presses and 1 OH Squat

Work up to 75% of Snatch

Metcon (No Measure)

Weightlifting

E2MOM x 10

Row 12/10 Cal

2 Snatches @ 75%

Metcon (No Measure)

Movement Conditioning

100 Burpees to target

Steady pace, try to keep moving!