05/04/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

5 empty bar hang snatches

10 box step ups

30 double unders (:30 DU practice)

Strength

Back Squat (4 x 4)

@ 75-80%

Build to working weight.

Metcon

Metcon (Time)

10 Rounds for time:

3 power snatch @ 60-65%

5 ring muscle ups

7 burpee box jump overs @ 30/24″
Scale muscle ups with 5 tough pulls (CTB, Pull ups, or Ring row) and 5 ring dips (jumping or assisted if needed)

Extra Work

Metcon (No Measure)

Weightlifitng

Tall kneeling DB strict press

5 x 5

https://www.youtube.com/watch?v=zVhBZATjzOU&feature=youtu.be

Metcon (No Measure)

Core

4 rounds:

12 double overhead DB situps

12 ring pike pull s

Metcon (No Measure)

Post chain

Silverback swings

4 x 50′

@ 2×24/16 kg

https://www.facebook.com/crossfitsurmount/videos/1805815856150394/