22
Apr
04/22/2019
CrossFit Eden – CrossFit
Warm-up
Warm-up (No Measure)
400 meter run
+
2 rounds:
6 pull ups
10 air squats (2 sec pause in bottom)
12 lunges (6 per leg)
Strength
Back Squat (5×3 @ 65-70%)
Tempo 3.3.1.1.
Keep control on the way down and tension in the bottom.
Metcon
Metcon (AMRAP – Rounds and Reps)
Amrap 14 minutes:
50′ front rack DB lunges @ (50/35)
24 db hang power cleans (12 per arm)
12 ring rows (feet elevated on box )
every 25′ of lunge counts as 1 rep.
Extra Work
Metcon (No Measure)
Snatch
E3MOM x 5 rounds
5 touch and go squat snatches(pause at hip between
reps)”
Extra Work
Metcon (No Measure)
Tall snatch high pulls
5 x 3 @ 50-60%
Extra Work
Metcon (No Measure)
Core:
5 sets
12 Pike pulls, feet on rower https://www.youtube.com/watch?v=6O8kZDgsRmo
12 Side plank press ups/side https://www.youtube.com/watch?v=a4TdTXDNO1Y
Extra Work
Metcon (No Measure)
Accessory:
6 sets
6 wallballs @ 30/20 @ above 10′
6 jump squats @ 95/65 lbs