12/19/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 8:00

1: 40 second row or bike

2: 10-15 goblet squats (15 Russian kettlebell swings every other round)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 16:00

12 Front Squats @ 135/95

12 TTB

12 Shoulder to overhead @135/95

Strength

Metcon (Weight)

5 rounds:

:30 max DB split squats, right leg

:30 max DB split squats, left leg

20 banded squat pull-throughs

2:00 rest between rounds
https://www.youtube.com/watch?v=ZuKowDpVVXM&feature=youtu.be

Extra Work

Power Snatch (4×12 @ 40-50%; rest exactly 1:00 between sets)

Thruster (5×3, ascending)

Bench Press (5×3, ascending)

Metcon (No Measure)

5 sets

30 russian twists

10 slow and controled side bends

10 glute bridge, hold 3 seconds at the top