18/04/2017

CrossFit Euphonic – CrossFit

Front Squat (2RM)

In 10 minutes, build to a 2RM. Complete some light warm-up sets, then build in singles till you feel close to a weight where you feel you could achieve 2 reps. Aim to be around 90% or more of your current 1RM.

Split Jerk (8 x 1)

Every 90 seconds for 12 minutes, complete 1 Split Jerk and hold for 3 seconds in the receiving position. Start at 60% of your 1RM. Build over the course of the set to a heavy single for today.

High-Hang Clean (6 x 2)

Every 90 seconds, for 9 minutes, 6 sets. Compete 2 High Hang Cleans. Build in weight over the course of the set, record final lift.

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

10 Thrusters

10 Toes-to-Bar

10 Burpee-Box-Jump-Overs

Rx = 42.5 / 30kg