04/22/2019

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