02/03/2020

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

400 m Jog

then

2 Rounds:

6 Banded W-Y https://www.youtube.com/watch?v=jAzsyCu62aM

10 Push Ups

10 Hollow Rocks

10 Supermans

Weightlifting

Bench Press (Build to a 2 Rep Heavy for the day)

Metcon

Metcon (Time)

5 Rounds for time:

10 Chest to Bar Pull Ups

6/6 Hanging Db Snatches @ 50/35 lbs

200 m Run
16 min time cap.

Extra Work

Weightlifting

Snatch Pull (5 x 3 @ 100%+ of Snatch 1 RM)

Conditioning

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP:

10 Thrusters @ 95/65

10 Bar Facing Burpees
Thruster weight should be light enough to stay unbroken. Shoot for 5+ rounds. This should be a purely metabollic workout.

Accessory

Metcon (No Measure)

Core

3 Sets:

20 Toe Touches https://www.youtube.com/watch?v=_ZRA_0yg24E

20 Arch Rocks https://www.youtube.com/watch?v=DeeLlZY68eI&feature=youtu.be