30/11/2017

CrossFit Euphonic – CrossFit

Warm-up (No Measure)

Warm-up:

500m Row

2 x Old Bear

2 x Young Bear

10 Hip Extensions, each leg (Use Barbell)

Deadlift (1 x 5)

In a 15 minute window, build to a 5RM Deadlift. Begin around 40% of your current 1RM, begin with 5 reps, then drop to 3 reps whilst building to a weight you believe you can perform 5 reps with correct form. Aim for 85-87.5% of your 1RM.

EMOM 30 #5 (Weight)

Minute 1: 10 Deadlifts (102.5kg/70kg)

Minute 2: 20 Wall Balls

Minute 3: 15 / 12 Cal Row

Minute 4: 10 HSPU

Minute 5: Rest