By Matt Posted On March 12, 2018 Categories : WOD

12/03/2018

CrossFit Euphonic – CrossFit

Warm-up (No Measure)

Two Rounds of:

20 Second Handstand Hold

1 x Old Bear

1 x Young Bear

200m Run

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Rx = 102.5kg / 70kg

Scale = DB Strict Press

(Heavy weight, small sets)

Strict Pull-up Work (No Measure)

Beginners

3 x 10 Barbell Pull-ups

5 x 5 Banded Chin-ups

10 x 1 Negative Pull-ups

(5 seconds on the way down)

Rx Athlete

3 x 10 Strict Pull-ups

5 x 3 Weighted Chin-ups

Straight arms at the bottom

Butt squeezed, rib cage down

Toes pointed, in front of the rig

Pull with Lats, Chin above the bar