Angelino CrossFit – CrossFit
STRENGTH: Take about 25-minutes to complete the following.
A. 8-minute EMOM ** 40-seconds ON, 20-second OFF **
— ODD Minutes: Bodyweight Press Variations (Ex. Push-Ups, Ring Dips, Handstand Push-Ups)
— EVEN Minutes: Bodyweight Pulling Variation (Ex. Pull-Ups, Ring Rows, Rope Climb)
B. Complete 3 to 4 working Supersets of the following. ** RECORD IN WODIFY! **
— 8x Bent Over Rows (Use a challenging weight)
— 4x Box Jump Overs (Use a height you can jump — Try NOT TO Step-Up!!)
— 8x Toes-To-Bar (Scale as needed)
WOD: For Total Reps ** SEE BELOW **
WOD: Metcon (AMRAP – Reps)
11-Minute AMRAP: First the Athlete must complete 5-Rounds of the following. With the remaining time, the Athlete must accumulate as many Double Under Reps as they can. If the Athlete cannot do a Double, they will scale down to Singles. Rx is only given to completed Double Unders.
First, complete 5-Rounds:
— 10x Deadlifts (Rx)
— 50m Overhead Plate Carry (Rx)
Then.. MAX Double Unders (Rx)
Barbell: Rx 135/95, +155/115, ++185/135 and up!
Plate: Rx 35/25, +45/35
** PLEASE DO NOT DROP/SLAM THE WEIGHTS! ** THANK YOU! **