03/27/2020

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

300 m Jog

then

2 Rounds:

6 Kb Goblet Squats

7/7 Kb Snatches

20 sec Elbow Plank

Weightlifting

Back Squat (5 x 3 @ ascending w/ tempo as follows)

3 sec on the descent, 2 sec in the bottom.

Alotted time 15 min.

Metcon

Metcon (Time)

For Time:

15-12-9 Hang Snatches @ 95/65 lbs

30 Double Unders

Rest 2 minutes

9-7-5 Hang Snatches @ 115/80 lbs

15 Bar Facing Burpees

Rest 2 minutes

6-4-2 Hang Snatches @135/95 lbs

30 Double Unders

15 Bar Facing Burpees
20 min time cap

Extra Work

Accessory

Metcon (Distance)

Build to Max Height Box Jump

Accessory

Metcon (AMRAP – Rounds and Reps)

Core

6 min AMRAP of

12/12 Side plank down and ups

12 Hollow ups

10 Hollow body rocks