27/11/2017
CrossFit Euphonic – CrossFit
Warm-up (No Measure)
Three rounds, as a warm-up:
150m Row
5 Shoulder Press in Split
5 Split Jerks
*Barbell only
Split Jerk (6 x 2)
Perform 2 reps every 2 minutes, for 10 minutes, 6 sets . Begin around 50% of your current Split Jerk 1RM, build to a heavy double for today. Record final set.
ONLY increase weight if your footwork is correct and mechanics fluid.
Front Squat (6 x 1)
Perform 1 rep, every minute, on the minute, for 5 minutes, 6 sets.
Min 1: 50%
Min 2: 60%
Min 3: 70%
Min 4: 80%
Min 5: 90%
Min 6: 100%
Do not max out, this isn’t a 1RM attempt.
Metcon (Time)
For time:
30 Double-unders
30 Clean & Jerks
30 Toes-to-Bar
30 Front Squats
30 Chest-to-Bar
Rx = 60kg / 43kg
*20 minute time cap