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
