3/4/19

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

10/8 cal row or bike

10 goblet squats

4 cycles of up/down dog

Strength

Back Squat (3 x 5 @ 75%)

Metcon

Metcon (Time)

50-40-30-20-10 for time:

Double unders

KBS, 32/24
15:00 time cap.

Extra Work

Metcon (No Measure)

Snatch, technical

5 sets @ 30-50%

3 pause snatch pull

3 tall snatch high pull

3 tall snatch (squat)

Metcon (No Measure)

Snatch

EMOM 10 minutes

1 power snatch

1 squat snatch

@ 60-75% MAX

Metcon (No Measure)

Run

3 rounds

run 800

run 600

run 400

run 200

Rest equal to work, rest 5 minutes between rounds

Metcon (No Measure)

Prone Hamstring Curl

4 x 20 reps/side @ moderate band
https://www.youtube.com/watch?v=HI_-7W6wyiY&feature=youtu.be

Metcon (No Measure)

4 sets

20 Banded lateral toe taps/side: banded at the ankle or foot 12 banded RDL with reach: banded at the knee
https://www.youtube.com/watch?v=lYRHykb3ElE&feature=youtu.be

https://www.youtube.com/watch?v=DfTYE4d_z38&feature=youtu.be