By Matt Posted On November 21, 2017 Categories : WOD

21/11/2017

CrossFit Euphonic – CrossFit

Warm-up (No Measure)

Clean Warm-up

5 Clean Grip Deadlifts

5 Clean Pulls (Straight arm)

5 Hang Power Cleans

5 High Hang Power Cleans

Be aggressive, finish the pull, fast elbows!

Hang Power Clean (1RM)

In a 15 minute window, build to a heavy single Hang Power Clean. Deadlift the bar to the Hips, then quickly decend to the Hang, before aggressively pulling the bar upwards. Start around 50% of your 1RM Clean, aim for around 8 lifts in total, adding weight each time.

Metcon (No Measure)

EMOM 20

Min 1: 60 Double-unders

Min 2: 10 Hang Power Cleans

Min 3: 8 Burpee Box Jump-overs

Min 4: 12/10 Cal Row (Sprint)

Rx = 50kg / 30kg

Alternate BBJO & Row minutes, if more than 5 in a class.