01/14/2019

Angelino CrossFit – 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)

11-Minute AMRAP:**

— 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.