CrossFit Euphonic – CrossFit Gymnastics Rope Climb (1-1-1-1-1) 15 minutes of technique practice Think “Pull, Stomp, Stand” Rx = Legless Metcon EMOM 8 (8 Rounds for reps) EMOM 8 8 Wall Balls 8 Burpees Weightlifting Sled Push (1RM) 15m Max…

CrossFit Euphonic – CrossFit Metcon EMOM 10 (DU & T2B) (No Measure) Min 1: 50 DU Min 2: 10 T2B Metcon Metcon (Time) With a running clock: 00:00 21-15-9 Deadlifts 60kg/40kg HSPU Rest until 10:00, then complete: Metcon (Time) 21-15-9…

CrossFit Euphonic – CrossFit Weightlifting Overhead Squat (3RM) In a 15 minute window establish a 3RM Overhead Squat. Metcon The White Walker (Time) Five Rounds, for time: 12 Hang Power Cleans 9m Front Racked Walking Lunge *Every time you drop…

CrossFit Euphonic – CrossFit Weightlifting Bench Press (10-10-10) Perform 3 sets of 10 reps at 60% of your 1RM. Bent Over Row (10-10-10) Perform 3 sets of 10 at 60% of your 1RM. Metcon Metcon (Time) Five Rounds, for time:…

CrossFit Euphonic – CrossFit The Beast (No Measure) EMOM 43 (4 Rounds) Station 1: 2 Rope Climbs Station 2: 12 Deadlifts 102.5kg / 70kg Station 3: 12 HSPU (Strict) Station 4: 12 Back Squats 70kg / 50kg Station 5: 12…

CrossFit Euphonic, CrossFit Euphonic – CrossFit Gymnastics Warm-up (No Measure) Three rounds, for quality: 6 Bar Muscle-ups 20 Shoulder Taps 12 Weighted Pistols (Alt) Metcon The 200 (Time) For time: 50 T2B 50 Wall Balls 20lb/14lb 50 Burpee Box Jump-overs…

CrossFit Euphonic – CrossFit Weightlifting Front Squat (2-2-2-2-2-1-1-1-1-1) EMOM 5 – Increase each minute… Set 1 – 2 reps @ 60% Set 2 – 2 reps @ 65% Set 3 – 2 reps @ 70% Set 4 – 2 reps…

CrossFit Euphonic – CrossFit Gymnastics Warm-up (No Measure) Three rounds, for quality: 10 Ring Rows 20 Push-ups 30 V-ups / Ab-tucks Metcon Metcon (Time) 1200m Run 50 Double-unders 25 Box Jumps 50 KettleBell Swings 32kg/24kg (US) 25 Box Jumps 50…

CrossFit Euphonic – CrossFit Warm-up Warm-up (No Measure) A) Ensure OHS is mechanically sound B) Two rounds of: 2 x Monster Walks 1 x Duck Walk 1 x Broad Jumps 10 OHS 20kg/15kg Metcon Commitment (Weight) The Rules of Commitment…

CrossFit Euphonic – CrossFit Gymnastics Warm-up (No Measure) Three rounds, as a Technique based warm-up, of: 10 HSPU 5 BMU or 10 T2B 10 Burpee Bar Taps *Spend time working on your Kipping Technique *Scale to T2R if needed *Use…