09/05/2017

CrossFit Euphonic – CrossFit

Clean & Jerk Warm-up (1)

5 x Clean Pulls

5 x Squat Cleans

5 x Front Squats

5 x Behind the neck Press

5 x Tall Jerks

5 x Split Jerks

Clean and Jerk (8 x 1)

In a 15 minute window, build to a heavy Clean & Jerk. Aim to build from 50%-100% of your current Split Jerk 1RM. Aim for 8 lifts, 10 maximum. Record your heaviest lift.

Training Fran 2 (Time)

With a running clock:

21 Thrusters

21 Pull-ups

Rest 1 minute…

15 Thrusters

15 Pull-ups

Rest 1 minute…

9 Thrusters

9 Pull-ups

Rx = 42.5kg / 30kg

*Pick a weight that you can go unbroken