09/23/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

10/8 Cal Bike

10 Supermans

30 sec Goblet Squat hold

6 Jumping Air Squats

Strength

Metcon (No Measure)

Back Squat E2MOM x 6 (12 min)

1 | 6 @ 85%

2 | 4 @ 87%

3 | 2 @ 90%

4 | 6 @ 87%

5 | 4 @ 90%

6 | 2 @ 92%

* Set | Reps @ %

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap 16 minutes:

40 DB Snatch @ 50/35 lbs

30 Burpees Facing DB

40 Pistols, Alternating

10 Bar Muscle Ups
Scale:

40 DB Snatch @ 35/25 lbs

30 Burpees Facing DB

40 Reverse Lunges OR Lateral Step ups

10 C2B pull ups

Extra Work

Mobility

Metcon (No Measure)

Adductor rocks

2 sets:

15 reps/leg

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

Accessory

Metcon (No Measure)

Core

Hollow body hold Hanging on bar with box

support

4 x 30 seconds

Weightlifting

Snatch Pull (5 x 3 @ 90-100%)

Metcon

Metcon (No Measure)

Weightlifting

2 rounds:

10/8 Cal Bike

3 Squat Snatch @77 to 80%

2 rounds:

10/8 Cal Bike

2 Squat Snatch @82 to 85%

2 rounds:

10/8 Cal Bike

1 Squat Snatch @87 to 90%