1/22/19

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

250m row

10 burpees

10 overhead squats, pvc

Strength

Squat Snatch (EMOM x 5:00, 5 TnG reps; across)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7:00

15 kettlebell swings, 32/24

15 hand release push-ups

Extra Work

Metcon (Weight)

Snatch

6 sets with increasing weight but not heavy, maximum 50%

1 high pull

1 low hang high pull

1 hang high pull

1 tall snatch (snatch from the power position)

Back Squat (5 x 3 @ 85%)

Metcon (No Measure)

4 sets:

5 behind the neck snatch grip push press

5 behind the neck wide grip lat pull down
https://www.youtube.com/watch?v=-HUBTcdIMiY&feature=youtu.be

Metcon (No Measure)

Run or bike:

15 seconds on

15 seconds recovery pace

Rest 2 minutes every 4 minutes

Metcon (No Measure)

Seated triple box jump,

5 x 3
Start seated. Jump onto a high box, then jump onto 2 lower boxes.

Metcon (No Measure)

Explosive sled pull,

3 x 50′
https://www.youtube.com/watch?v=jBoukoXDyYw&feature=youtu.be&t=24