22/01/2018
CrossFit Euphonic – CrossFit
Warm-up (No Measure)
Open Ankles and Hips
Stretch Glutes and Quads
2 x Monster Walks
Partner assisted plate drills
(Hips in, knees out, chest up)
Snatch Push Press + 3 Overhead Squats (3 x 3)
1 Snatch Push Press + 3 Overhead Squats
Every 2 minutes, for 6 minutes, 3 sets. Increase in weight each set, aim to be the same weight as last week, with a 3 second pause at the bottom of the squat. Record final set.
Back Squat (1 Max Set at 80%)
Every 2 minutes, for 10 minutes (5 sets)
*Set 1 – 6 reps @ 67.5%
*Set 2 – 4 reps @ 77.5%
*Set 3 – 2 reps @ 82.5%
*Set 4 – 2 reps @ 87.5%
*Set 5 – 1 rep @ 92.5%
Rest 3 minutes, then complete:
One set of Max Unbroken Reps @ 80% (Aim for a minimum of 10-12 reps)
Metcon (AMRAP – Rounds and Reps)
AMRAP 14
50 Double-unders
30 Alt DB Snatch 22.5kg / 15kg
7 Ring Muscle-ups
*Scale to 7 Pull-ups & 7 Ring Dips