13/06/2017
CrossFit Euphonic – CrossFit
Clean & Jerk Warm-up
5 x Clean Pulls
5 x Squat Cleans
5 x Front Squats
5 x Behind the neck Press
5 x Tall Jerks
5 x Split Jerks
Split Jerk (4 x 2 / 4 x 1)
EMOM 8
4 sets of 2 reps
4 sets of 1 rep
Begin at 50% of your 1RM, increase over the course of the set, record your final lift.
Training Clean Complex (6 x 1)
1 x Halting Clean Deadlift
1 x Clean Pull
2 x Power Cleans
Begin at 50% of your 1RM Power Clean, build to today’s heavy lift, with perfect mechanics throughout each pull. Record final lift.
Metcon (Time)
Three rounds, for time:
400m Run
2 Rope Climbs
10 Clean & Jerks 60kg\40kg
*20 minute time cap