03/10/2020

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

EMOM for 8 Minutes:

Even: 15 Shuttle Runs (25′)

Odd: 5 Burpees + 10 Air Squats

Weightlifting

Back Squat (5 sets of 6-10 reps)

Ascend from 45% – 60%. Do not exceed 60%.

Metcon

Metcon (Time)

3 Rounds for Time

24 Wall Balls @ 20/14 lbs

24 Abmat Sit Ups

24 HSPU

24 Alternating DB Snatches @ 50/35 lbs
18 min time cap.

Extra Work

Weightlifting

Metcon (No Measure)

Technical, Clean

Clean Pull to hold + Power Clean with

pause in reception + Split Jerk with pause in

reception

5 x 3 @50-60%

Rest as needed between sets

Accessory

Metcon (3 Rounds for reps)

Core

Strict TTB

3 x Max reps in 60 seconds

Slow eccentric phase

Rest 90 seconds between sets