By Matt Posted On September 22, 2017 Categories : WOD

22/09/2017

CrossFit Euphonic – CrossFit

Warm-up

Warm-up (No Measure)

Stretch

2 x 60 Sec Ankle Stretch + KB

2 x 30 Sec Supine Twist (Alt)

2 x 60 Sec Banded Hip Opener

2 x Skin the Cat + 5 Sec German Hang

4 x Monster Walks

Weightlifting

Overhead Squat (3-3-3-3-3)

Every 2 minutes, for 10 minutes (5 sets) Perform 3 reps at 85% of your 1RM.

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

Time Bomb (10 x 1)

Complex

1 x Clean Pull

1 x Clean

1 x Front Squat

1 x Split Jerk
Every 2 minutes, for 20 minutes (10 sets) Start at 50% of your 1RM Split Jerk, build to a heavy lift for today. Only increase if each element of the pull is right and footwork correct.

Front Squat (5-5-5-5-5)

Every 2 minutes, for 10 minutes (5 sets) Perform 5 reps at 85% of your 1RM.