By Matt Posted On July 18, 2017 Categories : WOD

18/07/2017

CrossFit Euphonic – CrossFit

Warm-up (No Measure)

Double-under Practice

Spent 10 minutes working on your Double-under progressions, if you are fluent at your Double-unders, aim for 2-3 large max sets, then spend the remaining time working on Triple-unders.

Bench Press (5-5-5-5-5)

Quickly warm-up to, then perform 5 sets of 5 resps at 80% of your 1RM. Beginners use a weight that challenges you, but you are able to maintain good form across all 5 sets.

Fight Gone Real Bad (Time)

Three Rounds, for time:

20 Wall Balls

20 Box Jumps

20 SDHP

20 Push-Press

20 Cal Row

Rx = 40kg / 25kg

Warm-up (No Measure)

Accessory Work – 3 rounds of:

10 Back Extensions

10 Reverse Snow Angels