05/14/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

60 seconds bike (slow pace)

10 plate ground to overhead

30 seconds plate squat hold

Weightlifting

Snatch (5 x 2)

5 sets ascending to 80-90%

2 singles each set
Not inteded to be a max today. But if you are feeling confident…..GO FOR IT!

Metcon

Metcon (Time)

5 rounds for time:

10 Deadlift @ 275/185

10 strict pull ups
16 minute time cap

Extra Work

Metcon (No Measure)

Weightlifting

Behind the next snatch grip jerk

5 x 3 @ 75% across

(adjust % to what feels good for today)

Metcon (No Measure)

Movement conditioning:

100 KBS @ 24/16
Use your hip! This is not for time, keep a good form.

Metcon (No Measure)

Aerobic:

Running or Biking (2x distance)

1. 3 x 800m run

rest 2 minutes between sets

2. 6 x 400m

rest 1 minute between sets

rest 4 minutes between sections

Total distance 4.8km
Mean’t to be performed at 75%, not all out!