04/30/2019

30
Apr
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04/30/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

200 meter run

7 snatch grip RDL (empty bar)

7 muscle snatch (empty bar)

7 jumping squats

Weightlifting

Hang Snatch (above the knee) (6 x 2)

sets 1&2 @ 70%

sets 3&4 @ 75%

set 5 @ 80%

set 6 @ 80%+

Scale down % if feels too heavy
Focus on knees, hips and getting full extension. Enter heaviest weight lifted into wodify.

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap 11 minutes:

Row 250m

10 clean & jerks @ 135/95

5 strict pull ups

RX+= Strict C2B

Extra Work

Metcon (No Measure)

Weightlifting

Snatch

5 sets:

4 high pull into squat snatch

4 Muscle snatch in bottom position

4 sotts press

https://www.youtube.com/watch?v=cgtkHlQJlFE

Metcon (No Measure)

Weightlifting accessory

Snatch grip RDL

3×8

https://www.youtube.com/watch?v=4k5X93dvM-I

Metcon (No Measure)

Core

Half kneeling landmine twists

4 x 12

https://www.youtube.com/watch?v=HGzu8tvh79U