06/11/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds of:

16 Mountain climbers

12 Kb swings (light)

25′ Crab walk

25′ Bear crawl

Weightlifting

Banded Deadlift (8 x 3 @ 30% + bands)

Rest 60 seconds between sets

Metcon

Metcon (Time)

30-20-10 of:

Alternating DB hang snatch @ 50/35 (1 Db)

100 DU

Thrusters @ 95/65

Rest exactly 60 seconds after the round of

30s
20 min time cap.

Extra Work

Metcon (No Measure)

Weightlifting

Accessory

Heaving snatch balance

4 x 4 @ 55-65%, across

https://www.youtube.com/watch?v=jarNDV_fMCE&feature=youtu.be

Metcon (No Measure)

Power conditioning

6 rounds of:

6 heavy wallballs @ 30/20 @ above 10′

6 slamballs @ 50/30

Metcon (No Measure)

Core

Hollow body hold

5 rounds :

40 seconds on

20 seconds off