01/15/2020

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

200 m Run

5/5 Single Leg Glute Bridges

with empty bar:

5 Clean Grip DLs

5 Clean Grip High Pulls

5 Hang Muscle Cleans

5 Push Press

Weightlifting

Clean and Jerk (Build to 1 Rep Max)

Power or Squat Clean. Push or Split Jerk.

Metcon

Metcon (Time)

3 Rounds for Time:

8 Power Snatch @ 135/75 lbs

100 Double Unders
15 min time cap.

Extra Work

Weightlifting

Seated Shoulder Press (3 x 8 @ 50-60% strict press max)

Rest 90 seconds between sets.

Accessory

Metcon (No Measure)

Single arm KB Row on bench

3 x 8/side

Tempo: 3-0-X-0

Rest 60-90 seconds between sets

https://www.youtube.com/watch?v=giX1X_4NQBM

Accessory

Metcon (No Measure)

Core

Squatting Palloff Press

3 x 12/side

Rest 90 seconds between sets.

https://www.youtube.com/watch?v=QTM1iHb7qFA