11/12/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

1 minute Bike or Row @low intensity

30 seconds Plank (R1: Elbows, R2: Left, R3: Right)

5 Snatch Grip RDL

5 Hang Muscle Snatch

5 Full Power Snatch

All snatch work with empty bar.

Weightlifting

Metcon (Weight)

Power Snatch (no feet movement)

5 x 3 @ 50-60%

Metcon

Metcon (No Measure)

EMOM for 14 minutes:

Even – 16/12 Cal Row

Odd- 10 Wall Balls + 5-7 Ring dips

Extra Work

Weightlifting

Front Squat (Build to 1 Rep Max)

Then reduce by 25% perform 2 sets of 3 reps.

Weightlifting

Metcon (No Measure)

Arm Work

5 Sets:

8 Db Tricep Extensions

superset with

10 Seated Alternating Db Curls

Accessory

Metcon (No Measure)

Tall kneeling DB press + stand up

3 Sets:

5 Reps @AHAP

1 rep = Press + stand up and down