12/06/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

30 DUs or 30 sec DU Practice

5/5 Banded Psoas March https://www.youtube.com/watch?v=p7sOlfzJFrU

10 Hanging Knee Raises

3 Wall Climbs
Use new small bands for Psoas March

Gymnastics

Metcon (No Measure)

EMOM for 10 Minutes:

Even: 30 sec Handstand Hold

Odd: 1-3 Rope Climbs

Scale: Rope Rows (4 Rope Rows = 1 Rope Climb)

Metcon

Metcon (AMRAP – Rounds and Reps)

9 min AMRAP of:

8 Shoulder to OH @ 115/75

6 Pull-ups

Extra Work

Weightlifting

Back Squat (Build to 1 Rep Max with 2 sec Pause in bottom)

Reduce weight by 20% and perform 2 sets of 3 reps. No Pause!

Weightlifting

Snatch (10 x 1 building from 70%)

EMOM for 10 minutes perform 1 rep Power or Squat Snatch. Build as you go.

Record heaviest lift. No Misses!

Conditioning

Metcon (Distance)

MAS test on Rower (Maximal Aerobic Speed)

6 minutes Max distance

Record total meters