01/03/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 25-minutes to complete the following.

A. Deadlift & Pull-Up Superset: Complete anywhere between 6 to 10-SETS.

— Pull-Up Rep Scheme: 5-4-3-2-1-2-3-4-5-4-3-2-1x

— 3x Deadlifts @ Body weight or Higher for your working sets.

— Record sets lifted.

B. With the time left, complete as many sets of 3 to 5-REPS of Hang Power Cleans – increasing weight throughout. Record heaviest set in Wodify!

WOD: Adriana’s Birthday WOD

12-minute AMRAP:

— 23x Butterfly Sit-Ups

— 23x KB or DB Goblet Squat Thrusters (Rx 40-45/26.5-30,+50-55/35-40)

STR A: Deadlift (SEE ABOVE)

STR B: Hang Power Clean (SEE ABOVE)

WOD: Metcon (AMRAP – Rounds and Reps)

SEE ABOVE