12/31/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

400 m Run

then

2 Rounds:

5 Snatch Grip DLs w/ empty bar

5 Snatch Grip High Pulls

5 Muscle Snatch (no hip contact)

5 Overhead Squats

20 sec Elbow Plank

Weightlifting

Power Snatch (E2MOM x 5 perform:)

10 Jumping Air Squats

2 Power Snatch @ 80% +

Record heaviest set of 2 reps. No touch and go.

Metcon

Metcon (Time)

For Time:

5-4-3-2-1 Deadlift @ 75-80%

25-20-15-10-5 V-ups

200m Run
15 min time cap.

Extra Work

Accessory

Metcon (No Measure)

Core

Split Stance Palloff press

2 x 15/side

https://www.youtube.com/watch?v=IU6yaUI6Dbg&feature=youtu.be

No rest between sets

Accessory

Metcon (No Measure)

Banded Leg/ Hamstring Curls

Accumulate 100 Reps

https://www.youtube.com/watch?v=qKFYXsAqggc

Conditioning

Metcon (No Measure)

Bike

6 Sets:

20 sec Sprint (All Out!)

Rest 2 minutes after each Sprint