By Matt Posted On January 04, 2018 Categories : WOD

04/01/2018

CrossFit Euphonic – CrossFit

Warm-up (No Measure)

Two Rounds, as a warm-up:

250m Row

20 Second Handstand Hold

5 Clean Pulls

5 Power Cleans

*Bar only

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

CrossFit Games Open 15.4 Scaled (AMRAP – Reps)

8 minutes of:

10 push presses

10 cleans

Men push press 95 lb. and clean

115 lb.

Women push press 65 lb. and

clean 75 lb.

DB Shoulder Strength (9 Rounds for reps)

Three rounds, for max reps:

Dumbbell Strict Press

Straight into…

Dumbbell Push Press

Straight into…

Chin-ups

Rest 2 minutes…

Select a weight that you can achieve at least 5-6 reps, this wants to be a maximal set each time.

Record weight used in the comments section.