08/14/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

6 min AMRAP of:

10/8 Cal Row or Bike

5/5 single KB front squat @light

5/5 single KB strict press

5/5 single KB hang snatch

Metcon (No Measure)

Post chain

Banded single leg hip thrust

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

5 sets @mod band

10 left

10 right

No rest between legs and sets

Metcon (Time)

For time:

1 mile Run

50 DB Snatches @50/35

50 Single DB Thrusters @50/35 change arms every 5 reps

1 mile Run
26 min time cap.

Extra Work

Metcon (No Measure)

Weightlifting

Clean and jerk complex

3 sets As heavy as possible:

3 Squat Cleans

3 Hang Squat Cleans

3 Jerks

Metcon (No Measure)

Core

5 sets:

30 seconds Weighted Hollow body hold* https://www.youtube.com/watch?v=vgKYvIm7PZI&feature=youtu.be

30 seconds Y hip extension hold on GHD

*With a plate on your shins

Metcon (No Measure)

Accessory

Rings dips hold + swings

3 x 10 sec at the top of the dip

3 x 10 sec at the bottom of the dip