01/09/2020

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take about 25-minutes to complete the following.

A. 12-minute EMOM (40-seconds ON ** 20-seconds OFF) **

— Minute 1-4: Double Unders ** Record BEST Unbroken Reps in Wodify **

— Minute 5-8: Athlete’s Choice — Any Body-Weight Pulling Motion (Ex. Pull-Ups, Ring Rows)

— Minute 9-12: Athlete’s Choice — Any Body-Weight Pushing Motion (Ex. Ring Dips, HSPU, Push-Ups)

B. Bench Press: ** RECORD IN WODIFY! ** MAX out ONLY if you haven’t found a MAX **

— Option #1: Find a 1, 3, or 5-REP MAX

— Option #2: 4×5 @ 75-85% of 1RM or Above

— Option #3: 4×8 @ 60-70% of 1RM or Below

WOD: For Time ** SEE BELOW **

WOD: Metcon (Time)

1-Round:

— 100m Run

— 3x KB Complex (Rx)**

— 200m Run

— 3x KB Complex (Rx)**

— 300m Run

— 3x KB Complex (Rx)**

— 200m Run

— 3x KB Complex (Rx)**

— 100m Run

KB: Rx 40-45/25-30, +50-55/35-40

** KB Complex:

— 2x Deadlifts

— 2x Russian Swing

— 2x American Swing

— 2x Goblet Squat

— 2x Sumo Deadlift High Pull

STR A: Double-Unders (SEE ABOVE)

STR B: Bench Press (SEE ABOVE)