17/05/2017
CrossFit Euphonic – CrossFit
Overhead Squat (1RM)
1RM Guide Line
Set 1: 5 at 50%
Set 2: 5 at 60%
Set 3: 3 at 70%
Set 4: 1 at 80%
Set 5: 1 at 90%
Set 6: 1 at 100%
Set 7: 1 at 100% +
Set 8: 1 at 100% +
Rest for at least 2 minutes after set 4 at 80%, 3 minutes before final attempt.
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
Snatch (8 x 1)
Begin at 50% of your 1RM and build to a heavy single lift for today, only increase weight with fluid mechanics in each element of the pull. Aim to be hitting 95-100% of your current 1RM with a good, solid lift.
Metcon (Time)
For time:
800m Run
50 Overhead Squats
800m Run
Rx = 42.5KG / 35kg