By Matt Posted On April 03, 2017 Categories : WOD

03/04/2017

CrossFit Euphonic – CrossFit

Warm-up (No Measure)

Mobilise & Stretch

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Front Rack + Wrists

Hips, Hip flexors, Glutes

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2×3 Behind the Neck Jerk

2×3 Tall Jerks

Split Jerk (10×2)

Start at 50%, build to a heavy double. Only add weight if mechanics and footwork are correct. Hold for 3 seconds in the receiving position. Aim to finish around 80-85% today, hitting all lifts well.

Front Squat (10×2)

Begin at at 50%, build to a heavy double. Only add weight if mechanics are correct. Aim for your final lift to be around 85-90% with sound technique.

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

12 Power Cleans

12 Push Press

12 Front Racked Reverse Lunges (6 each leg)

Rx = 60kg / 40kg