29/09/2017

CrossFit Euphonic – CrossFit

Weightlifting

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

Perform 5 sets of 3 reps at 90% of your current 1RM.

Weightlifting

Snatch Training Complex (10 x 1)

1 x Hang Power Snatch (3 sec Pause)

1 x Snatch
Warm up to around 70-80% of your Snatch 1RM, then perform 10 sets of the above complex at the same weight throughout. The aim is perfect mechanics through each pull, hitting every lift today.

Metcon

CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)

Includes Masters up to 54 years old

0:00 – 3:00

2 Rounds of:

10 Overhead Squats, 95# / 65#

10 Chest-To-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

12 Overhead Squats, 95# / 65#

12 Chest-To-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

14 Overhead Squats, 95# / 65#

14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.