By Matt Posted On August 21, 2017 Categories : WOD

21/08/2017

CrossFit Euphonic – CrossFit

Warm-up

Warm-up (No Measure)

A) Ensure OHS is mechanically sound

B) Two rounds of:

2 x Monster Walks

1 x Duck Walk

1 x Broad Jumps

10 OHS 20kg/15kg

Metcon

Commitment (Weight)

The Rules of Commitment

Every minute, on the minute, for 10 minutes:

8 x Chest-to-bar pull-ups

2 x Snatch

The load must stay the same throughout the 10 minutes – You cannot increase the load.

You are only allowed two snatch attempts in each minute.

Score your total load successfully lifted. E.g. 2 x 50, 2 x 50, 2 x Fail (F) = 200

Why “Commitment”? Because everything is easy in the beginning; the question is what can you commit to and follow through on no matter how difficult it gets.

Weightlifting

Back Squat (5-5-5-5-5-5)

Every 90 seconds, for 6 sets, perform 5 reps at 70% of your 1RM.

Weightlifting

Behind the Neck Press (Seated) (10-10-10)

Heavier than previous set