CrossFit Euphonic – CrossFit Back Squat (5RM) Take 10 minutes to build to a 5RM. Then followed by 3 sets of 10 reps at 70% of your 1RM. Metcon (AMRAP – Rounds and Reps) AMRAP 10 10 Deadlifts 80kg /…

CrossFit Euphonic – CrossFit Goal Work (No Measure) Spend 20 Minutes working on your Goals… Handstands Double-unders HSPU / HS Walks Toes-to-Bar / Pistols Pull-ups / C2B / T2B / MU *If you have no goals, set some! Aerobic Capacity…

CrossFit Euphonic – CrossFit Warm-up (No Measure) Warm-up 30 Second 20kg/15kg Plate Squat 2 x Duck Walks 2 x Broad Jumps 10 x Pass throughs 10 x Around the worlds Snatch Warm-up 3 x Hang Snatch Pull (Straight arms) 3…

CrossFit Euphonic – CrossFit Front Squat (1RM) Take 20 minutes to build to a heavy single front squat. This doesn’t have to be maximal, but if you’re feeling good, then try for a PR. Metcon (Weight) EMOM 15 Min 1:…

CrossFit Euphonic – CrossFit Muscle-up Work (20 Minutes) (No Measure) Beginners 3 x 10 Ring Rows 3 x 10 Banded Ring Dips 3 x 20 Second Ring Holds 3 x 60 Second Hollow Hold 3 x 60 Second Superman Hold…

CrossFit Euphonic – CrossFit Crossfit Games Open 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand push-ups 21 deadlifts 315/205 lb 50-ft. handstand walk 15…

CrossFit Euphonic – CrossFit Warm-up (No Measure) Warm-ups 100 Single unders 2 x Duck Walks 2 x Broad Jumps 20 Air Squats 10 x Burpees Set up a Barbell with 10kg Plates on each side. 5 x DB Squats 4…

CrossFit Euphonic – CrossFit Warm-up (No Measure) 15 minutes of Skill / Technique / Goal Work Metcon (Time) Four Rounds, for time: 400m Run 12 Power Cleans 60kg / 42.5kg 12 HSPU *25 minute time cap Core Complex 1 (No…

CrossFit Euphonic – CrossFit Shoulder Press (5 x 5) As heavy as possible with good form. Typically around 80% of your 1RM. 2 minutes rest between sets. Metcon (No Measure) EMOM 20 Min 1: 20 Wall Balls Min 2: 10…

CrossFit Euphonic – CrossFit Squat Warm-up (No Measure) One round, for quality: 250m Row 4 x Monster Walks 10 Russian Baby Makers 10 Single Leg Bridges (Alt) 5 Pause Goblet Squats (3 sec) Back Squat (5 x 8) In a…