By Matt Posted On January 11, 2018 Categories : WOD

11/01/2018

CrossFit Euphonic – CrossFit

Warm-up (No Measure)

Open Shoulders / Pecs

5 Minutes of T2B Skill Work

*Aim for small warm-up sets

DB Shoulder Strength 2 (9 Rounds for reps)

Three rounds, for max reps:

Dumbbell Strict Press

Straight into…

Push-ups

Straight into…

Toes-to-Bar

Rest 2 minutes…

Select a weight that you can achieve at least 15 reps, this wants to be a maximal set each time.

Record weight used in the comments section.

Deadlift (10RM)

The aim is a heavy single set of 10 reps, aim to be between 75% and 85% of your 1RM.

Complete within 10 minutes.

Metcon (Time)

Five rounds, for time of:

10 Deadlifts

15 Bar Facing Burpees

Rx = 120kg / 80kg