Angelino CrossFit – CrossFit
STRENGTH: Take 20 to 25 minutes to complete the following.
A. Bench Press: Build up to a 3-REP MAX.
— Use 5 to 8 sets to build up to your max.
— Make sure to have someone spotting your heavier lifts.
— Record heaviest lift(s) in Wodify!
B. Superset the following as many times as you can with the time left
— 3x Split Jerks (Go light and focus on form) — Record sets in Wodify!
— 8 to 12x Upright Rows (Use DB or KB — one or two at a time)
— MAX Dips (Any Variations – Most Challenging)
** REST 1 TO 2-MINUTES **
WOD: Joey’s Birthday WOD
** SEE BELOW **
STR A: Bench Press (SEE ABOVE)
STR B: Split Jerk (SEE ABOVE)
WOD: Joey’s Birthday WOD (AMRAP – Rounds and Reps)
— 1x Handstand Push-Up (Rx+) or Burpee
— 14x Pull-Ups (Rx+ No Assistance) or Ring Rows
— 29x Push-Ups
CASH-OUT: 90x Overhead Squats with PVC Pipe (Rx+ Barbell 45/35 — DO NOT DROP THE BARBELL!)
**Score Count: 44-TOTAL REPS PER ROUND – add 90x Overhead Squats to your final score.