By Matt Posted On July 19, 2017 Categories : WOD

19/07/2017

CrossFit Euphonic – CrossFit

Front Squat (2-2-2-2-2-2-2-2)

EMOM 8 – 2 reps each minute.

Begin around 50% of your 1RM and increase each minute, as long as your elbows are locked high and you have good form. Record your final lift in WODify.

Split Jerk (2-2-2-2-2-2-2-2)

EMOM 8 – 2 Reps each Minute

Begin around 50% of your 1RM and increase each minute, as long as your footwork and mechanics are correct in each area of the Split Jerk. Record your final lift in WODify.

Squat Clean (1-1-1-1-1-1-1-1)

Begin around 50% of your current 1RM and build to a heavy lift for today, aim to hit 8-10 lifts maximum. Record your final lift in WODify.

Clean Pull (3-3-3-3-3)

Perform 5 sets of 3 reps at 5% higher than your Clean 1RM.

Keep your arms completely straight and focus on fully extending your Hips with a huge shrug, only after the bar has left the top of your Hips. These will feel heavy, work hard.