By crossfit Posted On March 21, 2018 Categories : WOD

21/03/2018

CrossFit Euphonic – CrossFit

Warm-up (No Measure)

Warm-up

30 Second 20kg/15kg Plate Squat

2 x Duck Walks

2 x Broad Jumps

10 x Pass throughs

10 x Around the worlds

Snatch Warm-up

3 x Hang Snatch Pull (Straight arms)

3 x Hang Snatch Pull (High elbows outside)

3 x Muscle Snatch

3 x Behind the neck press

3 x Snatch Balance

3 x OHS

Training Snatch Complex (1RM)

1 x Halting Snatch Deadlift

1 x Snatch Pull (High)

1 x Power Snatch

1 x Snatch
Take 15 minutes to build to a heavy lift for today, only increase weight with correct mechanics through each element of the pull. Use this to refine your technique, rather than just attempting to go heavy.

Metcon (4 Rounds for reps)

EMOM 20

Min 1: 25 Wall Balls 20b / 14lb

Min 2: 20 KettleBell Swings 32 / 24kg

Min 3: 15 Toes-to-Bar

Min 4: Max Rep Burpees

Min 5: Rest

*Record 4 scores in WODify