07/03/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

250 meter Row or 600 m Bike

5 Snatch grip RDLs (empty bar)

5 Muscle snatches

10/10 Single leg pike ups https://www.youtube.com/watch?v=e1tnUqLJby0

Weightlifting

Deadlift (4 x 6 @ 60-65%)

Metcon

Metcon (3 Rounds for time)

3 rounds for time per round:

30 Snatch @ 115/75

30 TTB or V-ups *

2 min rest after each round.

Break at 10 reps for both the

Snatches and the TTB.
Record time for each round.

Time cap 17 minutes.

Extra Work

Metcon (No Measure)

Aerobic, long low intensity

Rowing

1000m @RPE 8/10

right into

3 rounds

500m @RPE 5/10

500m @RPE 9/10

right into

250m @RPE 5/10

750m @RPE 9/10

Metcon (No Measure)

Weightlifitng

Clean & Jerk complex

5 sets

2 Cleans

2 Hang squat cleans

2 Thrusters

Metcon (No Measure)

Core

Side bends on GHD

4 x 12/side

Core

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