By Matt Posted On June 20, 2017 Categories : WOD

20/06/2017

CrossFit Euphonic – CrossFit

Snatch Warm-up (No Measure)

One round of:

5 x Snatch Grip Deadlifts

5 x Bent over Row (Pause)

5 x Snatch Pulls (High)

5 x Muscle Snatch

5 x Behind the neck Press

5 x Snatch Balance

5 x Snatch

Power Snatch (10 x 1)

Begin at 40% of your 1RM and build to a heavy lift for today. Ensure perfect mechanics in each element of the pull before increasing in weight.

Bench Press (5 x 10)

Choose a weight you can maintain good form through all 5 sets.

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

Check-in: 50 Box Jumps

(Must be unbroken)

400m

10 Power Snatches

2 Rope Climbs

Rx = 40kg / 27.5kg