01/15/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 20 to 25-minutes to complete the following.

A. Superset the following for 8-Sets:

— 4x Front Squats @ 75-80% of 1RM — Squat in an Explosive Manner!

— 10x Squat Jumps — Go for MAX Height.

** REST 1 to 2-Minutes **

B. Superset the following as many times as you can with the time left:

— 8-12x Alternating Side Lunges (Use a KB or DB)

— 8-12x Single Leg Hip Bridges (Each Side)

— 8-12x Strict Toes to Bar/Knee Raises

WOD: For time ** SEE BELOW ** 20-min Cap **

STR A: Front Squat (SEE ABOVE)

WOD: Metcon (Time)

Rep Scheme: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1x

— Alt KB Clean and Press

— Alt KB Snatches

— Sumo Deadlift High Pulls

KB Rx: 40-45/26.5-30, +50-55/35-40