2/1/19

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 6:00

Min 1: 5-10 burpee box step-overs

Min 2: 10-15 overhead squats w/ pvc

Strength

Snatch Balance (4×3, across @ heavy for the day)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 14:00

8 KB suitcase deadlift, 24/16

16 box jumps, 24/20

24 cal row (or 400m run)

Extra Work

Metcon (No Measure)

Build to a moderate set:

2 hang snatch high pull

1 hang muscle snatch, no contact

2 snatch balance

Hang Power Snatch (5×5, ascending)

Metcon (No Measure)

Reverse deficit lunges (double KB front rack), 4 x 6/leg

Metcon (No Measure)

Bike or run

3 rounds

run 800m

rest 3 minutes

run 400m

rest 2 mintues

run 200m

Each set is full effort for the distance.

Metcon (No Measure)

4 sets

6 heavy RDL, clean grip

12 body rows, supine (shoulders lower then feet)

Metcon (No Measure)

4 sets

6 heavy WB @ as high as possible

6 Slam ball into high box jumps
https://www.youtube.com/watch?v=idoYP0B-LrU&feature=youtu.be&t=112