02/05/2020

5
Feb

02/05/2020

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

30 seconds Row or Bike

25′ Bear Crawl

5 Muscle Snatch w/ PVC

5 Jumping Air Squats

5 OH Squats w/ PVC

5 Jumping Air Squats

5 Snatch Balance w/ PVC

Weightlifting

Squat Snatch (EMOM for 10 minutes perform 3-5 reps )

Ascend in weight as you can. Work on technique.

Record heaviest set of 3.

Metcon

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP of:

30 Double Unders (60 Singles)

8 Devil’s Press @ 50/35 lbs

Rest 3 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP of:

10 Step Ups @ 50/35 lbs (1 Db)

10 KBS @ 24/16 kgs
Box height should keep leg angle at 90 degrees.

Extra Work

Weightlifting

Split Jerk (3 – 3 – 2 – 2 – 1 – 1 @ ascending to heavy )

Work off of rack or blocks.

Weightlifting

Metcon (No Measure)

Hang Clean High Pulls

3 x 8

https://www.youtube.com/watch?v=ltaaU2-7eFA

Accessory

Metcon (No Measure)

Core

Side sled drag

5 x 50’/side

https://www.youtube.com/watch?v=rGtYmX2aeAA