1/9/19

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

1:00 row

10 pause goblet squats

5 inch worms

Strength

Back Squat (6×4@85%, rest as needed)

Metcon

Metcon (5 Rounds for time)

Every 2 minutes x 5 rounds:

12 double KB hang snatch, 24/16

12 toes-to-bar

12 wallballs, 30/20
1:45 time cap per round. If the double kb snatch is too difficult, use a pair of DBs or do single arm DB snatches. Here are a couple videos showing quality kb/db snatches:

https://www.youtube.com/watch?v=RkY1Ll1FEKs&feature=youtu.be

https://www.youtube.com/watch?v=-px4XoSZr1g&feature=youtu.be

Extra Work

Metcon (Weight)

Snatch

EMOM 10 minutes

2 reps @ 70-75%

1 power snatch + 1 squat snatch

Metcon (Weight)

Clean and Jerk

EMOM 10 minutes

2+1 @ 70-75%

1 power clean + 1 squat clean + 1 split jerk

Metcon (No Measure)

Yoke Walk @ moderate to slightly heavy,

4 x 100’

Metcon (No Measure)

8 minute amrap:

5 bench press @ 225/155

5 strict L-sit pull ups/chin ups

*Keep each set unbroken

Metcon (No Measure)

Assault Bike

6 rounds

20 seconds on 20 seconds off

rest 4 minutes

6 rounds

30 seconds on 30 seconds off

rest 4 minutes

Max calories in 60 seconds

Metcon (No Measure)

5 x 1 minute

Devil press @ 40/25

Rest 1 minute between sets