10/04/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

400 meter Run

then

2 Rounds:

4 Up/Down Dogs

10 Hollow Rocks

10 Kip Swings

10 Empty Bar Push Press

Gymnastics

Handstand Push-ups (10 x 5 Strict Rest 10 sec between)

If you cannot continue anymore, rest 60

seconds and restart where you stopped.

Metcon (No Measure)

Alternative to HSPUs above.

HS walk

10-25′

Rest 10 seconds

Until 200′ is completed.

Scale:

Plank or Handstand Shoulder taps.

Handstand Hold against wall

Metcon

Metcon (2 Rounds for reps)

7 min AMRAP of:

14 Snatches @ 115/75

14 TTB

– Rest 2 minutes –

5 min AMRAP of:

10 Snatches @ 115/75

10 TTB

Scale Snatches: 45-55%

Extra Work

Weightlifting

Back Squat (2 Rep Max)

4 @ 75%

4 @ 80%

2 @ 85%+

2 @ Max for the day

Weightlifting

Jerk (1 Rep Max off Blocks or Rack)

Conditioning

Metcon (No Measure)

3 Rounds, not for time

Bike 1000m

Row 500m

Run 400m

Rest as needed between rounds.