24/04/2017

CrossFit Euphonic – CrossFit

Snatch Push Press + OHS (6 x 1)

Every 2 minutes, for 6 sets

2 x Behind the neck Push Press

1 x OHS
Build in weight over the course of the set, record your final lift. ONLY increase in weight with fluid mechanics.

Snatch Warm-up (No Measure)

One round of:

5 x Snatch Grip Deadlifts

5 x Snatch Pulls (High)

5 x Muscle Snatch

5 x Behind the neck Press

5 x Snatch Balance

5 x Snatch
Do not put the bar down till you’ve finished the warm-up

Snatch (8 x 1)

Every 90 seconds, for 12 minutes, 8 sets.

Begin at around 50% of your 1RM. Increase in weight over the course of the set, record your final lift. This doesn’t have to be a 1RM attempt, the aim of today is to hit every lift confidently and with good technique. Next week will be heavier if you can demonstrate correct technique in this piece.

Snatch Pull (3 x 3)

3 sets of Snatch Pulls (High Elbows and outside) After full Hip extension with straight arms. Aim is to be 5-10% heavier that your final Snatch lift from today. Typically 105% of your 1RM Snatch, or a touch more if able to perform it correctly and it feels light in your first set.

Core Complex 2 (No Measure)

5 Rounds

10 Hollow Rocks

10 V-ups

10 Ab tucks

10 Second Hollow Hold