06/25/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

5 Snatch grip deadlifts (empty bar)

30 Jumping jacks

5 Muscle snatches (empty bar)

20 Mountain climbers

5 Power snatches

2 – 50’shuttle runs

Gymnastics

Metcon (No Measure)

5 sets:

12 DB snatch @ 70\50

6 BMU
Scale BMUs with 3-6 strict or band assisted strict pull ups

Metcon

Metcon (Time)

5 Rounds for time:

15 Power snatch @ 115/75

400m Run
20 min time cap

Extra Work

Metcon (No Measure)

Upper back accessory

4 sets:

12 Banded M’s

10 Banded angels

https://www.youtube.com/watch?v=LxMc2XvYXeA

Metcon (No Measure)

Post chain

5 sets:

6 HEAVY bent over rows /arm

10 feet elevated body rows

12 RDL @ heavy

Metcon (No Measure)

Conditioning

Assault bike

3 Rounds:

35-25-15 Calories

Rest 1:30 between sets

3 minutes rest between rounds”