1/14/19

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

2 sets:

1:00 bike

10 jumping air squats

10 kettlebell swings

Strength

Back Squat (5×5, across @ 75-85%)

Metcon

Metcon (AMRAP – Rounds and Reps)

11:00 AMRAP:

10 DB snatches, 50/35

15 box jump overs, 24/20

10 C2B pull ups

Extra Work

Metcon (Weight)

5 sets:

2 tall muscle snatch

2 tall high pull into snatch

2 snatch
https://www.youtube.com/watch?v=myumLjpi0WI&feature=youtu.be&t=210

Metcon (Weight)

EMOM 10 minute

3 snatch @ 65-75%

Snatch Pull (4 x 4 @ 85%)

https://www.youtube.com/watch?v=ozFjbwIOjU4&feature=youtu.be

Metcon (No Measure)

Assault bike

5 rounds

90 seconds hard

rest 2 minutes

Metcon (No Measure)

Banded bear crawl (banded at the ankles)

4 x 50′
https://www.youtube.com/watch?v=8qOg5wfERoA&feature=youtu.be

Push Jerk (3×15, unbroken)

Metcon (No Measure)

4 sets

20 toe touches

15 ghd situps
https://www.youtube.com/watch?v=8i_WtsCv6q0&feature=youtu.be