05/03/2017

CrossFit Euphonic – CrossFit

Front Squat + Split Jerk (8 x 1)

Every 90 seconds for 12 minutes, 8 sets.

Begin at 60% of your 1RM Split Jerk, build to today’s heavy lift. Hold for 3 seconds in the receiving position. ONLY increase in weight if your footwork and mechanics are correct throughout. Record your heaviest lift.

Clean (10 x 1)

Every 90 seconds, for 15 minutes, 10 sets. Begin at 50% of your 1RM Clean, aim to execute every lift successfully with fluid mechanics and an aggressive and tall pull. Build to a heavy single lift and record your final weight.

Clean Pull (3 x 3)

3 sets of 3 reps, 5-10% heavier than your current 1RM Clean, depending on feel. Ensure you are reaching full hip extension and driving with your legs, before a big shrug upwards.

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
Rx = 60kg / 42.5kg