11/09/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 minutes Bike or Row

then

2 Rounds:

10 Banded W-Ys

10 Kip Swings

5 Snatch Balance (empty bar)

5 Muscle Snatch (empty bar)

Weightlifting

Metcon (No Measure)

EMOM for 10 minutes:

Even: 10 Power Snatch @ 135/95

Odd: 8-12 C2B

Metcon

Metcon (Time)

10 Rounds:

300 m Run with Med ball

While one partner runs with a

Med ball

Partner 2 performs an Amrap of:

15 Wallballs

15 Med-ball V-ups
30 min time cap

Extra Work

Weightlifting

Metcon (No Measure)

EMOM for 10 minutes:

Odd: 10 Deadlift @275/185

Even: 15 TTB

Weightlifting

Front Squat (Build to a 3 Rep Max no pause)

Weightlifting

Metcon (No Measure)

Db Hammer Curls

4 sets of 10 reps per arm