12/13/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

60 sec Bike or Row

6/6 Single Leg Glute Bridges

5/5 Russian Step Ups

20 sec Elbow Plank

25′ Broad Jumps

Weightlifting

Metcon (Weight)

Banded Sumo Dead lift

Every 40 seconds x 12 (8 min clock)

2 Banded SDL @ 50% + light bands

https://www.youtube.com/watch?v=Sf9LgeDCdtQ
Record weight used.

Metcon

Metcon (AMRAP – Rounds and Reps)

11 min AMRAP of:

7 Power Snatches @ 135/95

9 Box Jumps @30/24

12 Cal Row

Extra Work

Weightlifting

Metcon (Weight)

Snatch Complex

5 Sets @ascending

1 Squat Snatch

1 Low Hang Squat Snatch

2 Snatch Balance

No more than 60% Snatch 1 RM
Record Heaviest

Accessory

Metcon (Time)

Core:

For Time:

Hollow Body Rocks

100 reps

Rest as needed

Conditioning

Metcon (Distance)

MAS test on Bike

6 minutes max distance
Record meters.