07/15/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

60 seconds Row or Bike

10 Goblet squats

30 second Elbow plank

Weightlifting

Snatch Complex (6 sets, ascending to a heavy but not max.)

3 Power snatch

3 Hang power snatch

3 OHS
15-20 minutes allotted time.

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap 10 minutes:

20/18 Calorie Row

10 Burpees over erg

10 Wallballs @ 30/20

Extra Work

Metcon (No Measure)

Weightlifting

Clean complex

6 sets, ascending to a heavy but not max.

3 Hang clean (squat)

3 Thrusters

3 Jerks (split or push)

Back Squat (1 Rep Max)

Build up to a 1 rep max. Score in Wodify for reference later.

Metcon (No Measure)

Rowing

E2MOM x 10

Row 30/20 cals