01/14/2020

Angelino CrossFit – CrossFit

CROSSFIT

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

A. Strict Shoulder Press: ** RECORD IN WODIFY! **

— Option #1: Find 1, 3, or 5-REP MAX

— Option #2: 3 to 5×3 @ 80-90% of 1RM or Above ** Superset with 10x DB Rows (Each Side)

— Option #3: 3 to 5×10 @ 55-65% of 1RM or Below ** Superset with 10x DB Rows (Each Side)

B. Superset set the following 3 to 5-rounds:

— 5x Ring Dips (Scale as Needed)

— 5x American Swings (Go Heavy!)

— 10x Unbroken Double Unders (Novice: Broken Double Unders OK)

WOD: For Rounds and Reps ** SEE BELOW **

WOD: Metcon (AMRAP – Rounds and Reps)

16-Minute AMRAP:

— 15x Toes to Bar (Rx+ Skill)

— 10x Hang DB Snatches (Rx – Total)

— 5x Sumo Deadlifts (Rx)

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

Barbell Rx: 135/95, +185/115, ++225/135

** PLEASE DO NOT DROP/SLAM THE WEIGHTS! ** THANK YOU! **

STR A: Shoulder Press (SEE ABOVE)

STR B: Double-Unders (SEE ABOVE)