13/09/2017
CrossFit Euphonic – CrossFit
Warm-up
Warm-up (No Measure)
Two Rounds:
30 Double-unders
10 Russian Baby Makers
5 Pause Goblet Squats (3 sec)
2 Monster Walks
Weightlifting
Overhead Squat (5-5-5-5-5)
Every 3 minutes, for 15 minutes (5 sets) perform 5 reps at 75% of your 1RM.
Weightlifting
Back Squat (5-5-3-5-5-5-Max)
In a 15 minute window complete:
5 reps @ 35%
5 reps @ 42.5%
3 reps @ 50%
5 reps @ 60%
5 reps @ 67.5%
Max Reps @ 77.5%
*Rest 2-3 minutes before your max set
**Ask for a spotter and go hard!
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
10 Push Press 42.5kg/30kg
15 T2B
10 SDHP