07/08/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

6 minute AMRAP of:

10/8 Cal Row or Bike

10 Walking lunges

5 Box jumps

5 Med ball cleans into wall ball

Weightlifting

Power clean + jerk (1 rep every 20 sec for 5 min.)

@ 50-60%

Metcon

Metcon (AMRAP – Reps)

4 rounds:

1 minute Bike/Row for Calories

1 minute Pistols

1 minute Box jump 24/20

1 minute rest
Scale Pistols with lateral box pistols, band assisted or reverse lunges.

Score total reps.

Extra Work

Metcon (No Measure)

Weightlifting

Snatch, Technical

5 sets

2 hang power snatch (catch @ 90)

1 hang full snatch

1-2 @ 50%

2-3 @ 55%

4 @ 60%

5 @ 65%

Metcon (No Measure)

Weightlifting

Snatch balance

5 x 3

@ 55-65%

Metcon (No Measure)

Core, dynamic

3 sets

10 seated strict T2B https://www.youtube.com/watch?v=SnTp3glG4iM

20 seconds Plate crunch on GHD https://www.youtube.com/watch?v=HQdo9ID9z8k

Rest 60 seconds