15/08/2017

CrossFit Euphonic – CrossFit

Warm-up

Warm-up (No Measure)

Two rounds, as a warm-up:

250m Row

1 x Duck Walk

1 x Broad Jumps

5 x Pause Goblet Squats

2 x Monster Walks

Weightlifting

Training Clean Complex (1-1-1-1-1-1-1-1)

1 x Halting Clean Deadlift

1 x Clean Pull

2 x Power Cleans
Every 90 seconds, for 12 minutes. Begin at 50% of your 1RM Clean, build to a heavy lift for today, ensuring fluid mechanics through each element of the pull.

Weightlifting

Back Squat (10-10-10-10-10)

Every 2 minutes for 10 minutes, perform a set of 10 reps at 50% of your 1RM.

Metcon

AMRAP 12 (AMRAP – Rounds and Reps)

50 Double-unders

12 Front Racked Reverse Lunges (Alt)

6 Push Jerks

12 C2B

Rx = 60kg/42.5kg