05/21/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

30 sec row (increasing intensity)

25′ toes walk

25′ heels walk

25′ broad jumps

25′ high knees

Weightlifting

Power Snatch (5 x 3)

@ 50% **Stick to %**

Metcon

Metcon (4 Rounds for time)

E4MOM x 4:

Run 400m

12 Push ups

6 Deadlifts @ 225/155
Keep up with time each round.

Extra Work

Metcon (No Measure)

Weightlifting:

Power clean and jerk (split)

5 x 2+1 @ 50-60%
Stick to %

Metcon (No Measure)

Weightlifting:

Back Squat

3 x 5 @ 60%
Stick to %

Metcon (No Measure)

Core:

Barbell side bends https://www.youtube.com/watch?v=tfeJKRGnsRY

3 x 20 total, no weight
Avoid knee hyperextension here. Control every single part

of this movement.