18/09/2017
CrossFit Euphonic – CrossFit
Skill
Kipping Technique Work
Every 30 seconds, for 5 minutes:
5 Beatswings (Tight!)
5 Kipping pull-ups / C2B / BMU
*Scale to hand-release
Warm-up
Squat Warm-up (No Measure)
Two rounds for quality:
250m Row
2 x Monster Walks
10 Russian Baby Makers
10 Single Leg Bridges (Alt)
5 Pause Goblet Squats (3 sec)
Weightlifting
Back Squat (5-5-3-3-3-Max)
In a 15 minute window complete:
5 @ 35%
5 @ 45%
3 @ 55%
3 @ 62.5%
3 @ 72.5%
Max Reps @ 82.5%
*Rest 2-3 minutes before your max set
**Ask for a spotter and go hard!
Aim for a minimum of 8 reps
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
200m Run
30 Double-unders
12 Chest-to-Bar
12 Front Racked Reverse Lunges 60kg/40kg
5 Push Jerks 60kg/40kg