06/14/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

5 min Amrap of:

5 Burpees

7 Goblet squats (light)

10 Jumping jacks

12 Reverse lunges (alternating)

Weightlifting

Metcon (Weight)

5 sets:

3 Front squats + 2 Split jerks @ ascending

Off of the racks.
Record heaviest.

Metcon

Metcon (Time)

Partner Wod

2 Rounds for time of:

150 Wall balls @ 20/14

100 Cal Row

30 Bar Muscle ups

Split work however you like
20 min time cap

If you’re feeling Magical! and have no plans this weekend you can try this individually

2RDS

75 WB

50 Cal Row

15 BMU

Extra Work

Metcon (No Measure)

Weightlifting

Snatch:

5 x 4 power snatch (cluster set)*

perform 2 reps TNG, rest 5-10 seconds then

2 singles. Go as heavy as you can

Metcon (No Measure)

Accessory

Clean pull off risers @2’’

4 x 4 @85-90%

https://www.youtube.com/watch?v=_jlgT_NiJy4

Metcon (No Measure)

Weightlifting

Press in Split:

5 x 3 @ 50-65% strict press

https://www.youtube.com/watch?v=65NfhQA-Y3U&feature=youtu.be