10/23/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

400 m Run

then

2 Rounds:

50′ Walking Hip Rotations https://www.youtube.com/watch?v=VZC8VTidXzo

50′ Lunge and Twist

50′ Dynamic High Knees

50′ Frankensteins

Weightlifting

Metcon (No Measure)

Snatch

5 Sets

1 Paused Power Snatch (Above the knees)

1 Paused Power Snatch (Below the knees)

1 Power Snatch

@ RPE 8/10

Metcon

Metcon (Time)

5 Rounds for time:

400 m Run

12 Strict HSPU
18 min time cap.

Extra Work

Weightlifting

Deadlift (2 Reps every 30 sec for 6 minutes)

@ 60-70%. No touch and go!

Weightlifting

Front Squat (5 x 3 @ 75%)

Rest 1 min. between sets.

Accessory

Metcon (No Measure)

Core

4 Sets:

15 GHD Sit-Ups

30 seconds Hollow Rocks

Rest 60 seconds between rounds.