By Matt Posted On October 06, 2017 Categories : WOD

06/10/2017

CrossFit Euphonic – CrossFit

Warm-up

Tabata Monster Walks (No Measure)

Band below the knee

Red Beginner

Green Intermediate

Blue Rx

Black Rx+

Weightlifting

Front Squat (3 x 2, 7 x 1)

Every minute, on the minute, for 5 minutes:

Set 1 – 2 reps @ 60%

Set 2 – 2 reps @ 65%

Set 3 – 2 reps @ 70%

Set 4 – 1 rep @ 75%

Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 10 minutes (5 sets):

Set 6 – 85% x 1 rep

Set 7 – 85-90% x 1 rep

Set 8 – 90+% x 1 rep

Set 9 – 90+% x 1 rep

Set 10 – 90+% x 1 rep

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Rx = 60kg / 42.5kg

Accessory Work

Chinese Face-up Plank (No Measure)

Three rounds, for quality:

60 Second Chinese Face-up Plank