CrossFit Euphonic – CrossFit Warm-up (No Measure) Two Rounds, as a warm-up: 250m Row 20 Second Handstand Hold 5 Clean Pulls 5 Power Cleans *Bar only CrossFit Games Open 15.4 (AMRAP – Reps) 8-Minute ARMAP of: 3 Handstand Push-ups 3…

CrossFit Euphonic – CrossFit Snatch Push Press + 3 Overhead Squats (4 x 1) 1 Snatch Push Press + 3 Overhead SquatsEvery 2 minutes, for 6 minutes, 4 sets. Build to a heavy lift, only increase with good form. Back…

CrossFit Euphonic – CrossFit Warm-up (No Measure) 500m Row 10 Pass Throughs 10 Around the Worlds (Each Side) 2 x 5 BeatSwings (Tight) Spend 10 Minutes working on the basics of your Pull-up technique, either Kipping or Butterfly. If fluent…

CrossFit Euphonic – CrossFit Warm-up (No Measure) Three rounds, as a warm-up 30 Hollow Rocks 20 Superman Rocks 10m Duck Walk + Plate 10m Young Bear 250m Row Metcon (AMRAP – Rounds and Reps) AMRAP 25 35 Double-unders 30 Abmat…

CrossFit Euphonic – CrossFit Warm-up (No Measure) Squat Therapy – 5 minutes Facing a wall Knees out, arms up To a wall ball, depth marker Tabata Monster Walk Front Squat (2RM) Begin at 50% of your 1RM. Back Squat (5…

CrossFit Euphonic – CrossFit Snatch Training Complex (1RM) 1 x Hang Power Snatch (3 sec Pause) 1 x SnatchBegin at 50% of your 1RM Snatch, build to a heavy single lift. Every 90 seconds, for 12 minutes, 8 sets. Only…

CrossFit Euphonic – CrossFit Warm-up (No Measure) Partner WOD – Rolling Clock One person works at a time, break however you like… This is a sprint! Metcon (Time) At 00:00 50-40-30-20-10 Wall Balls Toes-to- bar Metcon (Time) At 12:00 50-40-30-20-10…

CrossFit Euphonic – CrossFit The Bergeron Special (Time) 100 Rounds, for time of: 1 Strict HSPU 2 Squat Cleans 3 Burpees Rx = 60kg / 42.5kg Rx+ = 70kg / 47.5kg Deficit Strict HSPU 6/4″

CrossFit Euphonic – CrossFit Euphonic’s 12 Days of Christmas (Time) For time: 1 – Power Snatch 52.5kg / 37.5kg 2 – Front Squats 52.5kg / 37.5kg 3 – Thrusters 52.5kg / 37.5kg 4 – Muscle-ups 5 – Burpees 6 –…

CrossFit Euphonic – CrossFit CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups Core Complex 3 As many reps as posdible…