15/01/2018

CrossFit Euphonic – CrossFit

Warm-up (No Measure)

The below is an every 2 minute, on the minute, for 16 minutes.

This will get your body primed for the 1RM Power Snatch.

Snatch Press from Receiving (3 x 5)

Snatch Press from Receiving Position.

AKA “Sots Press” named after Russian weightlifting champ, Viktor Sots.

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

1 Snatch Push Press + 3 Overhead Squats
Increase in weight over the course of the set, aim to be at last week’s weight or 2-3% higher. Record final set only.

Hang Power Snatch (3 x 3)

Set 1: 3 reps, High Hang @ 50%

Set 2: 3 reps, Mid Hang @ 55%

Set 3: 3 reps, Low Hang @ 60%

Record final set in WODify.

Power Snatch (1RM)

In a 10 minute window, build to a 1RM Power Snatch.

Metcon (No Measure)

EMOM 15

15/12 Calorie Row

15 Burpees

15 Overhead Squats 20kg/15kg

This is light and fast!