8/15/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

5:00 bike or row

+

2 rounds:

12 pass throughs

12 light thrusters

12 RDLs

Strength

3 Low Hang Snatch Pull + 3 Hang Power Snatches + 3 Hang Squat Snatches (6 sets)

Pull begins just below the knee, snatches begin just above the knee. 2:00 rest between.

Metcon

Metcon (Time)

3 rounds for time:

20 wallballs, 20/14

Run 200m

20 DB shoulder to overhead, 50/35lbs

Run 200m

Extra Work

Metcon (No Measure)

4 sets:

2 snatch grip thrusters

3 snatch balance

4 OHS

Snatch Pull (3 x 8 @ 50%)

Metcon (No Measure)

4 sets:

10 per side paloff press

20 heavy banded good mornings

Metcon (No Measure)

5 rounds:

500m row or 75 double-unders

Rest 30 seconds

1000m assault bike)

Rest 30 seconds

Metcon (No Measure)

5 sets:

6 slam balls @ hard as possible

12 jumping lunges, as high as you can

Rest as needed