07/30/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

60 sec Row or Bike @ increasing intensity

10 Kip swings

5/5 Med ball lunges (hugging)

6 Med ball OH squats

Weightlifting

Snatch complex (3 sets, 5 reps each movement)

Snatch grip dead lifts

Hang squat snatch

Overhead squats
Build to your heaviest.

Metcon

Metcon (Time)

42-30-18

Wallballs, 20/14

C2B
16 minute time cap

Extra Work

Metcon (No Measure)

Weightlifting

Back squat

5 x 3 (pause 10 seconds between each

squat, keep bar on shoulders)

@ 85-90%

Metcon (No Measure)

Accessory

Nordics raises

4 sets of 10

https://www.youtube.com/watch?v=NZ31eKoPeIo

Metcon (No Measure)

Conditioning

Running

6 rounds:

400m @RPE 9/10

400m @RPE 5/10