By Matt Posted On December 04, 2017 Categories : WOD

04/12/2017

CrossFit Euphonic – CrossFit

Warm-up (No Measure)

Squat Therapy

Spend 15 minutes fixing your Squat.

Open your Ankles and Hips, use a band and kettlebell for your ankles.

Stretch Glutes

– Pigeon Pose

– Surpine Twist

– Lizard Pose

When your squat mechanics are fluid, spend the remaining time opening up your shoulders, ensuring you have sufficient internal rotation to overhead squat.

Snatch Push Press + OHS (6 x 1)

Every 2 minutes, for 6 sets

2 x Behind the neck Push Press

1 x Overhead Squat
Warm up to, then aim to complete each set at 80% of your 1RM.

Metcon (Time)

Three rounds, for time:

Run 400m

12 Power Snatch

6 Bar Muscle-up

Rx = 52.5kg / 35kg

*Scale BMU to 6 Chest to Bar and 6 Ring Dips.

Warm-up (No Measure)

Cool Down

5 minute Olympic Wall Squat