9/25/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

400m run

+

2 rounds:

10 pass throughs

10 OHS with pvc

10 light DB push press

Strength

Snatch

Power snatch:

3 @ 60%

3 @ 65%

3 @ 70%

2 @ 75%

2 @ 80%

2 @ 85%

2 @ 90%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 14 minutes:

5 wallballs, 30/20 @ higher than 10 feet

200m run

5 KBS, 32/24

Extra Work

Snatch

6 sets:

1 high pull

hang snatch above knees

hang snatch below knees

snatch from ground

https://www.youtube.com/watch?reload=9&v=8iEx7N78iK8&feature=youtu.be

Back Squat (2×10@75-85%)

Snatch Grip Sotts Press (Seated, 4×6)

https://www.youtube.com/watch?v=TUTFBXqEgBs&feature=youtu.be&t=1m3s

Metcon (No Measure)

Assault bike:

10 x 10 seconds acceleration

rest 50 seconds between sets

Metcon (No Measure)

Assault bike:

3 x 5 minutes

rest 2 minutes between amraps

Metcon (No Measure)

3 rounds:

50′ silverback swings

50′ front rack walking lunges, DB KB
https://www.instagram.com/p/Bg08_mNHEq2/?taken-by=marccarangi