09/16/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

30 sec Row @ low intensity

3 HS walks w/ feet on rower (back and forth)

5 Snatch grip DLs

5 Standing High Pulls

5 Muscle Snatch

*Snatch work with empty bar or pvc

Weightlifting

Snatch (4 x 1 @ 80%)

4 rounds:

3 Snatches @ 70%

2 Snatches @ 75%

1 Snatch @ 80%

Use this rep scheme to build to 80% or heavy for the day. Record heaviest lift.

Metcon

Metcon (Time)

3 rounds for time:

30/25 Cal Row

20 Clean and Jerk @ 45-55%

20 TTB

Extra Work

Metcon (No Measure)

Weightlifting

Back Squat

6 @82%

6 @82%

4 @87% (slightly heavier than last week)

4 @87%

Rest 2-3 minutes between sets

Weightlifting

Push Press (5 rep max)

Build to a 5 rep max.

Then

-10% for 2 sets of 5 reps.

Metcon (No Measure)

Odd Object Carry

Sandbag Carry (Hugging) or Yoke Carry

5 x 100′

Rest 60 seconds

Go Heavy!