03/20/2020

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

500 m Row

then

2 Rounds:

5 Empty Bar Snatch Grip DLs

5 Hang Muscle Snatch

5 OH Squats

5/5 Single leg Glute Bridges

5 Hollow Rocks

Weightlifting

Squat Snatch (5 X 3 @ 60-70% with 2 pauses)

1st pause @ the knee. 2nd pause in the bottom at reception.

Metcon

Metcon (Time)

For Time:

60 Wall Balls @ 20/14 lbs

1200m Run

30 Power Cleans @135/95
15 min time cap.

Extra Work

Weightlifting

Metcon (Weight)

EMOM for 6 minutes:

1 Pause Push press + 1 Pause Jerk @

75-85% of Clean and Jerk

Pause in the bottom of the dip

Accessory

Metcon (No Measure)

Core (endurance)

3 Rounds:

20 Reverse Hypers https://www.youtube.com/watch?v=3vmbvoT2m-U

15 Pike Ups https://www.youtube.com/watch?v=RkQmdVnNyn0

30 Abmat Sit-ups