06/21/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

60 seconds Row @low intensity

5/5 bird dog, hold every rep for 3 seconds

45 seconds Row @mod intensity

30 seconds side Plank (Left)

30 seconds Row @high intensity

30 seconds side Plank (Right)

https://www.youtube.com/watch?v=c8xTZYcym_E

Weightlifting

Back Squat (4 x 4 @ 80-85%)

Metcon

Metcon (No Measure)

EMOM for 20 minutes:

Odd- 10 snatches @75/55 + 30 double unders

Even- 8/6 cal row + 5 burpee over erg
Scale rep count and weight of snatches first.

Extra Work

Metcon (No Measure)

Weightlifting

Snatch balance

5 x 2

Metcon (No Measure)

Power endurance

10 x 2

Slam ball into box jump

Drop into vertical jump

Rest 30 seconds

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

Metcon (No Measure)

Core

Tabata (4 minutes)

Alternating between

– Toe touch

– Arch rocks