9/19/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 6:00

1: 40 second bike

2: 5 burpees + 10 air squats

Strength

Back Squat (6×2@80%+ )

Go as heavy as you can today. If it’s there, go for a PR. Rest 3:00 between sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:00

18 T2B

200m Run

18 OHS 95/65
Focus on great mechanics on the overhead squat.

Extra Work

Snatch (5×2, no contact)

https://catalystathletics.com/exercise/388/Snatch-With-No-Contact/

Snatch (1 Power + 1 Squat -EMOM 10)

Not touch and go

Back Rack Lunge (4×30 seconds max reps, rest 2:00)

Snatch Grip Sotts Press (3×8)

Can scale to standing snatch grip press.

Metcon (No Measure)

Running

6 x 400m

Rest 1 minutes between each efforts. Run at a consistent pace for all 40s

Metcon (No Measure)

5 sets/leg:

2 x 3 point toe taps
https://www.youtube.com/watch?v=l8kzoAx8VkU&feature=youtu.be&t=9m1s