2016.05.05

Posted on: May 4th, 2016 by Euphoria CrossFit

Euphoria CrossFit – Regular Classes

Warm Up/Mobility

400m Run OR 500m Row

15 air squats

10 passthroughs

5 ATW each direction

15 air squats

A.: Tempo Clean Deadlift (EMOM x 5, 3 reps/min)

3 seconds to on the way up

3 seconds on the way down
This movement focuses on the 1st and 2nd pulls in the clean. You are focusing on rising with the bar, just like in the clean, bringing your hips to the bar at the top of the 2nd pull.

1 min Rest/Transition to increase weight.

B.: Tempo P. Clean Complex (EMOM x 5, 1 complex/min)

1 Tempo Clean DL

1 High Hang P. Clean

1 Hang P. Clean
1 min Rest/Transition to increase weight.

C.: Tempo Squat Clean Complex (EMOM x 5, 1 complex/min)

1 Tempo Clean DL

1 Hang Squat Clean

1 Squat Clean
1 Min Rest/Transition to increase weight.

D.: Squat Clean (EMOM x 3, 1 Rep/min)

You have 3 attempts to establish a new 1RM. If you are successful with 1st lift, then add some weight for second lift, if you succeed with that, then add some weight for final rep. If you fail the first or second lift, then reattempt that same weight.

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