11/21/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

Tabata: Bike or Row

20 sec. – Hard

10 sec. – Easy

Weightlifting

Hang Snatch (Record Heaviest Hang Squat Snatch)

Hang Squat Snatch Drills

-Pause @ above the knee Muscle Snatch: 5-7 reps

-Hang Muscle Snatch: 4-6 reps

-OHS: 5-7 reps

-Hang Muscle Squat Snatch: 4-6 reps

-Hang power snatch + OHS: 4-6 reps

-Hang Squat Snatch: Build to Heaviest and record.

Metcon

Metcon (Time)

50-40-30-20-10

25-20-15-10-5

5-4-3-2-1

– Double Unders

– Russian KBS @ 32/24

– Hang squat snatch @ 80% RPE
18 min time cap.

Extra Work

Accessory

Metcon (No Measure)

Core Muscular Imbalance:

One-arm OH Carries with a KB

3 sets x 45 sec (each arm)

Gymnastics

Metcon (No Measure)

Weighted Chin Ups

3 x 5

Rest 1-2 minutes between sets

Accessory

Metcon (No Measure)

Core:

4 Sets:

8-12 GHD Sit ups

15-20 Med ball Russian Twists

No more than 30 sec rest between sets.