20/10/2017
CrossFit Euphonic – CrossFit
Squat Warm-up (No Measure)
One round, for quality:
250m Row
4 x Monster Walks
10 Russian Baby Makers
10 Single Leg Bridges (Alt)
5 Pause Goblet Squats (3 sec)
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
Royal Rumble (3 Rounds for reps)
Three rounds of:
Thrusters (Reps) 35kg/25kg
Pull-ups (Reps)
Burpee Box Jump-overs 24″/20″ (Reps)
Toes-to-Bar (Reps)
Double-unders (Reps)
1 Minute Rest…