By Matt Posted On April 11, 2017 Categories : WOD

11/02/2017

CrossFit Euphonic – CrossFit

Warm-up (No Measure)

Gymnastics warm-up (10 minutes)

20 x C2W Shoulder Taps (Scale to Box)

1 x Core Complex #2

10 x Band Pull-aparts (3 second eccentric)

Overhead Squat (5×5)

5×5 Working Sets (Around 65-70% of 1RM)

Every 2 minutes, for 12 minutes, 5 sets.

Snatch + Pull (6 sets)

1 x Snatch Pull (High)

1 x Snatch
Every 90 seconds, for 12, 6 sets. Begin at 50% of 1RM Snatch. Build to a heavy lift for today, ONLY increase with fluid technique. Record heaviset set only.

AMRAP 10 (DU & Power Snatch) (AMRAP – Rounds and Reps)

AMRAP 10

50 x Double-unders

10 x Power Snatches

Rx = 42.5kg / 30kg