2/23/19

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

2 sets:

60 seconds of cardio (row, run, bike, double-unders)

12 pass throughs

12 pvc overhead squats

Strength

Snatch (5×2@65-75%)

Metcon

Metcon (AMRAP – Reps)

8 rounds:

On the even minutes:

– 1 minute max box jumps

On the odd minutes, alternate between:

– 1 minute max shoulder to overhead, 135/95

– 1 minute max hang power clean, 135/95

After each round: 1 minute active recovery, 1 burpee every 5 seconds

Extra Work

Metcon (Weight)

Power clean and jerk,

2 power clean + 2 jerks @ 65-75%

Front Squat (4 x 2 @ 75%)

Metcon (No Measure)

Russian step ups @ double KB front rack (light),

4 x 10/leg

Metcon (No Measure)

Reverse plank hold

4 x 2 minutes