10/07/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

10/8 Cal Row @ increasing intensity

10 Hollow ups https://www.youtube.com/watch?v=bphdlQyCfnI&feature=youtu.be

10 Lying W-Ys https://www.youtube.com/watch?v=tfd9blNyGeQ&feature=youtu.be

5 Goblet Squats w/ 3 sec pause in bottom

Weightlifting

Back Squat (3 @ 75%)

EMOM for 10 minutes

3 reps @ 75%

Metcon

Metcon (AMRAP – Rounds and Reps)

16 minute AMRAP:

10-12-14-16…

Burpee Box Jump Overs

OH Squat @ 95/65lbs

Scale: 35-45% OH Squat Max

Extra Work

Weightlifting

Power Snatch (1 rep @ 70%)

1 rep every 30 sec @ 70% x 10 (5min)

Accessory

Metcon (No Measure)

Weightlifting Accessory

Behind the neck Snatch Grip Push Press

4 x 3 @ 60-70% effort

Conditioning

Metcon (No Measure)

5 Rounds:

1 minute Max cal Row

Rest 30 seconds

1 minute max distance Sled push @light

Rest 30 seconds