03/26/2020

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

500 m Bike

5/5 Russian Step Ups

7 Empty Bar Strict Press

10 Hanging Knee Raises

Gymnastics

Metcon (No Measure)

EMOM for 8 minutes:

Even: 5-8 Strict Chin Ups

Odd: 5-8 Ring Dips

Metcon

Metcon (Time)

3 Rounds for Time:

25 Box Jumps @ 24/20

25 V-ups

400 m Run

25 L-seated Db Press

25 Slam Balls
27 min time cap.

Extra Work

Weightlifting

Metcon (No Measure)

Snatch, technical

5 Sets @50-60% of max Snatch

1 Muscle Snatch (with no contact)

1 Power snatch (with contact)

1 OH Squat (2 seconds pause at the

bottom)

Rest 60-90 seconds between sets

Accessory

Metcon (No Measure)

Farmer’s Carry

3 Sets

200 m @ ascending weight
Rest as needed between sets.