01/31/2020

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

12/10 Cal Row

8 Goblet Squats

10 Glute Bridges

12 Hollow Body Lat Pull Downs https://www.youtube.com/watch?v=xMZpXjQ0OJ4

Weightlifting

Squat Clean (6 x 3 @ ascending)

Does not have to be touch and go.

Work on technique. Fast elbows!

Metcon

Metcon (Time)

4 Rounds for Time:

15 Cal Row

12 Front Squats @ 135/85 lbs

9 Bar Facing Burpees
16 min time cap.

Extra Work

Weightlifting

Metcon (Weight)

EMOM for 8 minutes:

4 Deadlifts

3 Hang Power Cleans

2 Should to OH

@ 60-65% Clean and Jerk max.

Weightlifting

Metcon (Weight)

DB Squat Snatch practice

EMOM for 12 minutes:

2/2 DB Squat Snatch @ as heavy as you an

Conditioning

Metcon (Distance)

Rowing

6 minutes for max distance.