16
Oct
10/16/18
CrossFit Eden – CrossFit
Warm-up
Warm-up (No Measure)
3 sets:
1:00 row
10 box jumps
10 empty bar thrusters
Then take 10:00 to warm-up thrusters and power cleans and prep for the EMOM.
Metcon
Metcon (No Measure)
EMOM x 20:00
1: 6 bar facing burpees + 6 thrusters, 95/65
2: 10 power cleans, 95/65 + 8 pistols
Finish each set within 40-45 seconds. Scale pistols to tall box step-ups.
Extra Work
Metcon (No Measure)
Snatch, technical
5 sets
2 high pulls from hang
2 hang power snatch
2 snatch balance
2 OHS
https://www.youtube.com/watch?v=PQkkYo83AhE&feature=youtu.be
Snatch (4 @ 60%, 4 @ 70%, 3 x 4 @ 75%)
Snatch Grip Deadlift (4 x 4 @ 100%)
https://www.youtube.com/watch?v=5XTD4PPV3_8&feature=youtu.be&t=31
Sotts Press (4×4, moderate – seated, leaning forward)
https://www.youtube.com/watch?v=TUTFBXqEgBs&feature=youtu.be&t=64
Back Squat
4 @ 60%
4 @ 65%
4 @ 70%
4 @ 75%
4 @ 80%
Jerk (5 x 2, pause in bottom)
Metcon (No Measure)
5 rounds
1 minutes max cals bike or row
20 slam balls @ 30/20lbs
10 high box jumps
Metcon (No Measure)
D-ball bear hug holds
4 x 2 minutes