26/09/2017
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)
Weightlifting
Back Squat (5-5-3-5-3-Max)
In a 15 minute window complete:
5 @ 35%
5 @ 45%
3 @ 55%
5 @ 67.5%
3 @ 77.5%
Max Reps @ 87.5%
*Rest 2-3 minutes before your max set
**Ask for a spotter and go hard!
Aim for 7-8 reps
Back Squat (10-10-10)
Perform 3 sets of 10 reps at 65% of your 1RM.
Metcon
Metcon (No Measure)
EMOM 16
Min 1: 20 Double-unders + 5 HSPU
Min 2: 8 Burpee Box Jump-Overs
Min 3: 12/10 Cal Row
Min 4: 12 T2B
Gymnastics
Core Complex 2 (No Measure)
5 Rounds
10 Hollow Rocks
10 V-ups
10 Ab tucks
10 Second Hollow Hold