3/18/19

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

1:00 row or bike

15 pass throughs

12 ohs w/pvc

Strength

Snatch (4 x 2 hang squat snatch @ 70%)

Metcon

Metcon (4 Rounds for time)

Every 5:00 x 4 rounds, complete:

3 rounds of:

10 wallballs, 30/20

10 box jumps, 30/24

Extra Work

Metcon (No Measure)

Pause power snatch,

5 x 2 @ 40-50%

Snatch Pull (4 x 4 @ 80-90%)

Back Squat (4 x 3 @ 75-80%)

Metcon (No Measure)

Banded reverse deficit lunges (banded at the knee, 4” deficit),

3 x 8/leg
https://www.youtube.com/watch?v=O_azWBg4C0M&feature=youtu.be

https://www.youtube.com/watch?v=XqFBaEEq248&feature=youtu.be

Metcon (No Measure)

Strict TTB,

4 x 15