CrossFit Euphonic – CrossFit CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#Rest 5 minutes… Metcon (AMRAP – Rounds and Reps) AMRAP 8 20 KettleBell Swings 32kg/24kg 10 Burpee…

CrossFit Euphonic – CrossFit Front Squat (1RM) In a 15 minute window, build to a heavy single Front Squat. Front Squat (Max Reps at 70%) Max reps at 70% of your 1RM. CrossFit Games Open 13.4 (AMRAP – Reps) Complete…

CrossFit Euphonic – CrossFit Warm-up (No Measure) Open Movement Prep Spend 5 minutes on each of: Handstand Push-ups T2B / Pull-ups / C2B / Muscle-ups DB Snatch 22.5kg / 15kg Push Press 22.5kg / 15kg Metcon (No Measure) 40 –…

CrossFit Euphonic – CrossFit Warm-up (No Measure) Three rounds, as a warm-up: 10 Strict Pull-ups (No bands) 10 Goblet Squats 24kg / 16kg 400m Run Metcon (AMRAP – Rounds and Reps) AMRAP 15 10 Deadlifts 120kg / 80kg 30 Wall…

CrossFit Euphonic – CrossFit Shoulder Press (1RM) Spend 15 minutes building to a 1RM Shoulder Press. Shoulder Press (10RM) Rest 4 minutes, then establish a 10RM. Typically around 75-80% of your 1RM. Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Core Work (No…

CrossFit Euphonic – CrossFit Back Squat (5 x 3) Every 2 minutes, for 10 minutes, 5 sets. At 90% of your 1RM. Metcon (AMRAP – Rounds and Reps) AMRAP 7 10 DB Snatch 22.5kg / 15kg 3 Bar Muscle-ups *Scale…

CrossFit Euphonic – CrossFit Warm-up (No Measure) Spend 15 minutes on your Skill Goals Double-unders HSPU’s / HS Walks Bar / Ring Muscle-ups Pull-ups / Toes-to-Bar Trident V20 (Weight) Every 3 minutes, for 36 minutes: (3 sets) Station 1: Row…

CrossFit Euphonic – CrossFit Squat Clean (1RM) In a 20 minute window, build to a 1RM Squat clean. Begin around 50% of your 1RM, only increase in weight with correct mechanics and good form. Power Clean (1RM) Only to be…

CrossFit Euphonic – CrossFit Overhead Squat (2RM) Take 10 minutes to build to a 2RM Overhead Squat. Metcon (AMRAP – Rounds and Reps) AMRAP 6 10 Overhead Squats 42.5kg / 30kg 10 Pull-upsRx + C2B Metcon (AMRAP – Rounds and…

CrossFit Euphonic – CrossFit CrossFit Games Open 17.2 (AMRAP – Reps) 12 Minute AMRAP 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans…