06/10/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

6 min AMRAP of:

10/8 Cal row

5 Snatch grip thrusters behind the neck w/ PVC

5 Box jumps

10 Glute bridges

Weightlifting

Back Squat (5 x 3 @85%)

Metcon

Metcon (AMRAP – Reps)

6 rounds:

1 minute max Calorie bike/row

1 minute max Burpee box jump overs @ 24/20

1 minute rest

50 sec work, 10 sec transition
Record total reps.

Extra Work

Metcon (No Measure)

Weightlifting

Snatch:

EMOM 8 minutes

4 squats snatch @ 55-60%, touch and go!

Metcon (No Measure)

Weightlifting

Clean and Jerk:

EMOM 4 minutes

3 squats cleans + 1 jerk @ 50-55%, touch and go!

Metcon (No Measure)

Core

GHD Banded twist

3 x 15/side

https://www.youtube.com/watch?v=99GMqn4u8IY