16/12/2017
CrossFit Euphonic – CrossFit
Clean and Jerk (1 x 1)
In a 20 minute window, build to a Heavy single Clean & Jerk. Warm up thoroughly and do not go too heavy to soon.
Deadlift (1 x 1)
In a 15 minute window, build to a Heavy Single Deadlift.
Metcon (5 Rounds for reps)
PARTNER WOD
One person works at a time, run together.
AMRAP 7
400m Run
Max Reps
20 DB Snatch (Alt) 22.5kg / 15kg
10 Toes-to-Bar
Rest 5 minutes…
AMRAP 7
400m Run
Max Reps
30 Double-unders
10 Thrusters 35kg / 25kg
Rest 5 minutes…
AMRAP 7
400m Run
Max Reps
“Mini DT”
7 Deadlifts
5 Hang Power Cleans
3 Push Jerks
50kg / 35kg
Rest 5 minutes…
AMRAP 7
400m Run
Max Reps
5 HSPU
10 Box Jumps 30” / 26”
Rest 5 minutes…
AMRAP 7
400m Run
Max Reps
5 Burpees
10 Pull-ups / Ring Rows
Rest 5 minutes…
Eat Birthday Cake