17/01/2018
CrossFit Euphonic – CrossFit
Warm-up (No Measure)
Banded Hip Opener
Stretch Glutes/Ankles
4 x Monster Walks
Back Squat (Max Reps at 85%)
Every 2 minutes, for 10 minutes (5 sets)
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
Rest 3 minutes, then complete:
One set of Max Unbroken Reps @ 85%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
Metcon (3 Rounds for time)
Three sets for times of:
40 Wall Ball Shots 20lb/14lb
30 Alternating Dumbbell Snatches 22.5kg/15kg
20 Pull-Ups
10 Strict Handstand Push-Ups to 5″/ 3″ Deficit
Rest 4 minutes…