08/01/2018

CrossFit Euphonic – CrossFit

Warm-up (No Measure)

Warm-up Overhead Squat

Hips, Ankles, Shoulders etc.

The below is an E2MOM, for 18 minutes.

Snatch Press from Receiving (3 x 5)

Snatch Press from Receiving Position.

AKA “Sots Press” named after Russian weightlifting champ, Viktor Sots.
Every 2 minutes, for 6 minutes (3 sets)

Snatch Push Press + 3 Overhead Squats (1 x 3)

1 Snatch Push Press + 3 Overhead Squats
Every 2 minutes, for 6 minutes, 3 sets, build in weight and aim to be heavier than last week’s set.

(Pause for 2 seconds in the bottom position of each overhead squat)

High-Hang Snatch (4 x 3)

Every 2 minutes for 6 minutes (4 sets)

High Hang Snatch x 3 reps, build from 50% to 65% of your Snatch 1RM. Record final set.

Hang Snatch (1RM)

Within 10 minutes, build from 65% to a Heavy Low-Hang Snatch lift for today. Record Final lift.

Pause for 2 seconds below the knee.

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#
Rx = 35kg / 25kg