10/16/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 sets:

1:00 row

10 box jumps

10 empty bar thrusters

Then take 10:00 to warm-up thrusters and power cleans and prep for the EMOM.

Metcon

Metcon (No Measure)

EMOM x 20:00

1: 6 bar facing burpees + 6 thrusters, 95/65

2: 10 power cleans, 95/65 + 8 pistols
Finish each set within 40-45 seconds. Scale pistols to tall box step-ups.

Extra Work

Metcon (No Measure)

Snatch, technical

5 sets

2 high pulls from hang

2 hang power snatch

2 snatch balance

2 OHS
https://www.youtube.com/watch?v=PQkkYo83AhE&feature=youtu.be

Snatch (4 @ 60%, 4 @ 70%, 3 x 4 @ 75%)

Snatch Grip Deadlift (4 x 4 @ 100%)

https://www.youtube.com/watch?v=5XTD4PPV3_8&feature=youtu.be&t=31

Sotts Press (4×4, moderate – seated, leaning forward)

https://www.youtube.com/watch?v=TUTFBXqEgBs&feature=youtu.be&t=64

Back Squat

4 @ 60%

4 @ 65%

4 @ 70%

4 @ 75%

4 @ 80%

Jerk (5 x 2, pause in bottom)

Metcon (No Measure)

5 rounds

1 minutes max cals bike or row

20 slam balls @ 30/20lbs

10 high box jumps

Metcon (No Measure)

D-ball bear hug holds

4 x 2 minutes