22/05/2017
CrossFit Euphonic – CrossFit
Clean & Jerk Warm-up
5 x Clean Pulls
5 x Squat Cleans
5 x Front Squats
5 x Behind the neck Press
5 x Tall Jerks
5 x Split Jerks
Clean and Jerk (1RM)
1RM Guide Line
Set 1: 3 at 50%
Set 2: 3 at 60%
Set 3: 1 at 70%
Set 4: 1 at 80%
Set 5: 1 at 90%
Set 6: 1 at 100%
Set 7: 1 at 100% +
Set 8: 1 at 100% +
Rest for at least 2 minutes after set 4 at 80%, 3 minutes before final attempt.
AMRAP 20 – Cindy & DT (AMRAP – Rounds)
AMRAP 20
2 Rounds of “Cindy”
5 Pull ups
10 Push ups
15 Squats
1 Round of “DT”
12 Deadlift 70/47.5kg
9 Hang Power Clean
6 Push jerk