10/04/2017

CrossFit Euphonic – CrossFit

Front Squat (EMOM 10 (5×2) (5×1))

Recommended rep scheme:

2 x 60%

2 x 65%

2 x 70%

2 x 75%

2 x 80%

–

1 x 85%

1 x 90%

1 x 95%

1 x 100% +

1 x 105% +

Training Clean Complex (6 sets)

1 x Halting Clean Deadlift

1 x Clean Pull

2 x Power Cleans
Every 2 minutes, for 12 minutes (6 sets)

Start at 50% of Power Clean 1RM, build to a heavy lift for today. ONLY increase in weight with fluid technique.

Split Jerk (EMOM 8 (8×2))

Begin at 55% of your 1RM, build to a heavy double for today. ONLY increase in weight with correct foot positioning and mechanics.

Training Fran – For Max Reps (AMRAP – Reps)

With running clock…

Three rounds, for reps:

Max Reps Thrusters (Straight into…)

Max Reps Pull-ups

Rest 2 minutes…

Repeat…

Rx = 42.5kg / 30kg

*Max set ends when you stop moving, no pause.

**Focus on your breathing pattern in this training piece