By Matt Posted On April 28, 2017 Categories : WOD

28/04/2017

CrossFit Euphonic – CrossFit

Back Squat (5-5-3-3-3-Max)

5 @ 40%

5 @ 45%

3 @ 55%

3 @ 67.5%

3 @ 77.5%

Max Reps @ 87.5%

Back Squat (5 x 5)

Perfrom 5 sets of 5 reps at 80% of your 1RM

Strict Pull-ups (No Measure)

3 x 10 Strict Pull-ups

Toes pointed, in front of the rig

Butt squeezed, rib cage down

Pull with Lats, Chin above the bar
Use the lightest band possible for 10 reps

Metcon (No Measure)

Three rounds, for quality:

20 Banded Glute Bridges (1 sec pause)

20 Band Pull Aparts (3 sec eccentric)

1000m Row (Time)

Max Effort 1000m Row
Not for time, use this as a cool down only.