07/02/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

7 min AMRAP at slow pace:

200 meter Run

4 Glute bridges

6 Med ball cleans into wall ball

10 Step ups

Weightlifting

Metcon (Weight)

Back Squat

Every 30 seconds for 3 minutes

1 squat @ 85%

Then

Max reps @ 90%
Record heaviest weight lifted. Put number of reps in the comments.

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap 16 minutes

8 Double DB snatch 50/35

8 Burpee box jump overs 24/20’’

8 Wall Balls @ 30/20

Extra Work

Metcon (No Measure)

Conditioning

Assault Bike

3 sets

Max cals in 60 seconds, rest as needed

between sets

Metcon (No Measure)

Post chain

3 x 12 band WY pulls

https://www.youtube.com/watch?v=jAzsyCu62aM

Metcon (No Measure)

Weightlifting

Snatch, complex

5 sets

2 high pulls

2 hang squat snatch

2 snatch balance