10/05/2017

CrossFit Euphonic – CrossFit

Snatch Warm-up (No Measure)

One round of:

5 x Snatch Grip Deadlifts

5 x Bent over Row (Pause)

5 x Snatch Pulls (High)

5 x Muscle Snatch

5 x Behind the neck Press

5 x Snatch Balance

5 x Snatch

Overhead Squat (5 x 1)

Warm up to and then perform 5 sets of 1 rep, around 90-95% of your current 1RM.

Snatch (8 x 1)

In a 15 minute window, build to a heavy lift for today. Start around 50% of your 1RM, aim to build to around 100%-105%. Aim for around 8 lifts, 10 maximum.

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

10 Power Snatch

10 Bar-over Burpees

30 Double-unders

Rx = 40kg / 30kg

Core Complex 1 (No Measure)

Three rounds, for quality:

20 Second Hollow Hold

20 Hollow Rocks

20 V-sits

20 Second Superman Hold

20 Second Superman Rocks

60 seconds rest…