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…

CrossFit Euphonic – CrossFit Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14# Deadlift (3 x 10) Aim to be between 65-75% of your 1RM. Rest 2 minutes…

CrossFit Euphonic – CrossFit Warm-up (No Measure) Open Hips, Ankles & Shoulders Spend 15 minutes working on your Skill Goals: Handstand Walks Double-unders Muscle-ups Etc… Then complete: 1 Round at game pace: 10 Cal Row 10 Wall Balls 10 DB…

CrossFit Euphonic – CrossFit Squat Clean (8 x 1) Every 90 seconds, for 12 minutes, 8 sets. Perform 1 squat clean at 95% of your 1RM. (Or 2.5kg heavier than last week) Metcon (Weight) EMOM 18 Min 1: 15/12 Cal…

CrossFit Euphonic – CrossFit Warm-up (No Measure) Two rounds, as a warm-up: 200m Run 12 Wall Balls 12m Walking Lunge Then… 4 x Monster Walks 5 x Pause Goblet Squats Back Squat (5 x 5) Aim to beat your previous…