8/21/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

250m row

12 behind the neck snatch grip thrusters

8 jumping air squats

Strength

2 Hang Squat Snatch + 3 Power Snatch (5 sets, touch and go)

Metcon

Metcon (AMRAP – Reps)

5 x 2:00 rounds with 1 minute rest between each round:

10 overhead squats, 135/95

Max reps of bar facing burpees in remaining time
Score is total number of burpees.

Extra Work

Snatch (2 low hang snatch high pull + 3 tall snatch)

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

Metcon (No Measure)

4 rounds:

8 bulgarian split squat @ 32/24KB/leg

50′ walking lunges

200m recovery jog

rest 3 minutes between rounds

Metcon (No Measure)

Rowing:

6 x 15/12 cals @ 10 damper

S/M @ 22

rest 1 minute between efforts

Metcon (No Measure)

Tabata row @ 5 damper

Metcon (No Measure)

Easy 10 minute recovery bike

Metcon (No Measure)

5 sets:

12 strict TTB

12 weighted glute bridge OR glute bridge with feet on swiss ball