10/22/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 8:00

1: 40 second row

2: 5 pass throughs + 10 ohs w/ pvc

Strength

Snatch (4@60%, 4@70%, 2×4@80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 14:00

5 strict hspu

10 wallballs, 30/20

5 strict hspu

10 burpee box jumps, 24/20
For more advanced athletes, deficit hspu are an option. Scale to box hspu.

Extra Work

Back Squat (4 @ 60%, 4 @ 70%, 2 x 4 @ 80%)

Snatch Pull (4×4@85%)

L-Sit (3 x 60 seconds)

Metcon (No Measure)

5 sets:

20/15 cal Assault bike @ high RPM but not sprint

6 tall high pull squat snatch

Rest 2-3 minutes between sets
Focus on the pull under:

https://www.youtube.com/watch?v=lhkgzd_-ysw&feature=youtu.be&t=295

Overhead Squat (100 reps @ 65/45)

Metcon (No Measure)

3 sets:

10/side – Pallof press, bottom of squat