12/04/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

400 m Jog @ easy

5 Snatch Grip Dead lifts

5 High Pulls from mid shin

5 Muscle Snatch

5 Snatch Balance

5 Power Snatch

Weightlifting

Metcon (Weight)

Snatch Complex

5 Sets: Building

1 Snatch High pull https://www.youtube.com/watch?v=FU_aQa-WFXc

2 Power Snatch

Rest as needed between sets

Metcon

Metcon (Time)

13 min AMRAP:

50 Double Unders

12 Dead lifts @ 50%

6 HSPU

Extra Work

Weightlifting

Split Jerk (Build to 1 Rep Max off Rack or Blocks)

Reduce weight 20 %, then 2 sets of 2 reps.

Weightlifting

Sumo Deadlift High Pull (3 sets of 8 reps each)

Conditioning

Metcon (Time)

Core

For Time:

150 Abmat Sit ups

Rest as needed.