27
Nov
11/27/2019
CrossFit Eden – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds:
200 m Run
10 Hollow Rocks
10 Supermans
10 Banded Lat Pull Downs
5 Banded W-Y
Gymnastics
Weighted Pull-ups (3 Rep Max Strict)
Scaled: 5 sets of 3 reps
Perform Banded or Partner assisted Pull ups.
Metcon
Metcon (Time)
2 Rounds:
50 Hang Power Snatch @75/45 lbs
75 Wall Ball @ 20/14 lbs
150 DU
16 min time cap
Extra Work
Weightlifting
Metcon (Weight)
Clean
5 sets @ Ascending to heavy
– 1 Clean High Pull
– 1 Squat Clean
– 2 Jerks
Weightlifting
Metcon (No Measure)
Snatch grip Thruster (behind the neck) + 1 OH Squat with 5 second Pause in the bottom.
Work up to 75% of 1 RM Snatch.
Accessory
Metcon (Weight)
Core
Turkish Sit-ups
Work up to a max weight for 3 reps
https://www.youtube.com/watch?v=T0kKb_C2QDk
