CrossFit Euphonic – CrossFit Hang Clean (1RM) In 15 minutes, build to a 1RM Metcon (Time) AMRAP 20 10 Hang Squat Cleans 60/40 20 Cal Row 10 Push Press 60/40 40 Double-unders

CrossFit Euphonic – CrossFit CrossFit Games Open 17.3 (AMRAP – Reps) Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95# / 65#) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135# / 95#)…

CrossFit Euphonic – CrossFit Warm-up (No Measure) Row 500m @ 60% Roll Glutes & Hips Stretch Glutes & Hips & Quads 4 x Monster walk (Mid shin) Back Squat (3×10 @ 70%) 10 Strict pull-ups after each set Pull-up Skill…

CrossFit Euphonic – CrossFit Warm-up (No Measure) EMOM 10 Even min: 10 T2B Odd min: 30 DU Shoulder Press (3×10) Seated, behind the neck. Metcon (AMRAP – Rounds and Reps) AMRAP 12 12 Deadlifts 60/40kg 10 Burpee Box Jump Overs…

CrossFit Euphonic – CrossFit Warm-up (No Measure) Warm-up 500m Row @ 60% Banded Hip distraction Banded Quad stretch Banded Shoulder Rotation Banded Front Rack stretch Stretch Wrists Burgener warm-up x 2 Training Snatch Complex 1 x Halting Snatch Deadlift 1…

CrossFit Euphonic – CrossFit Warm-up (No Measure) Within 20 minutes, complete: 5 Tempo & Pause Goblet Squats (3 sec down, 3 sec hold, with KB) 10 sec Hollow Hold 10 sec Superman Hold Repeat x 5 (No touching the floor!)…

CrossFit Euphonic – CrossFit Clean & Jerk Complex (Every 2 minutes, for 8 rounds.) 1 x Halting Clean Deadlift 1 x Clean Pull 1 x Hang Power Clean 1 x Front Squat 1 x Split JerkBuild to today’s heavy lift…

CrossFit Euphonic – CrossFit CrossFit Games Open 17.2 (AMRAP – Reps) 12 Minute AMRAP 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans…

CrossFit Euphonic – CrossFit Deadlift (3×10) Use 70% of 1RM Metcon (No Measure) Five rounds, at training pace: 20 Box Step ups hugging KB (Alt) 2 lengths of Prowler Sprint 2 lengths of Farmers Carry (AHAP) Metcon (No Measure) Three…

CrossFit Euphonic – CrossFit Warm-up (No Measure) Three rounds of: 3 x Wall Walks (5 sec hold) 10 Beatswings 20 Hollow Rocks 20 Superman Rocks 400m Run Metcon (Time) 60 Wall Balls 20/14lb 50 Double-unders 40 Cal Row 30 HR…