Angelino CrossFit – CrossFit


NOTE FROM COACH KARLOS: THERE IS STILL TIME!!!! IF YOU HAVEN’T REGISTERED FOR THE CLEAN EATING CAMPAIGN, PLEASE DO SO BY E-MALING ME Karlos@angelinocrossfit.com NOW!!! Tell me that you want to take on the challenge, what your challenge is gonna look like (give me goals!!! especially if you did the Body Fat Test – let me know if you need help), and if you are planning on doing a weekly food-log (a completed log will get you 15- raffle tickets a week!!!). Also, if you are participating in the challenge, every time you come to class and work out you get a raffle ticket so make sure to reserve ahead of time to help me track of your visits. 🙂 I’m excited for you guys!!! Stay focused and just do it!! You know you will be happy at the end!!! OH!! Also.. this Friday will be the first past “CrossFit Open” workout … so get ready to start training hard if you plan on signing up for the open.. We will also need judges, speak to John or myself for details.

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

A. Front Squats:

— 2×10 @ 50-60%

— 2×8 @ 60-70%

— 2×6 @ 70-80% (Record in Wodify!)

B. Back Squats:

— 2×6 @ 70-80% (Record in Wodify)

— 2×8 @ 60-70%

— 2×10 @ 50-60%

**Superset with Strict Pull-Ups using the following rep scheme per “squat set” — total of 12-sets — including both Front and Back Squats.

Pull-Up Rep Scheme: 1-2-3-4-5-4-3-2-1-2-3-4x

WOD: Natina’s Birthday WOD — SEE BELOW —


STR A: Front Squat (SEE ABOVE)

STR A: Back Squat (SEE ABOVE)

WOD: Metcon (Time)

Natina’s Birthday WOD: “THICC and QUICK Ayyeee”

Rep Scheme: 33-22-1x of:

— American KB Swings

— Air Squats

— Touch N’ Go Deadlifts

Barbell: Rx 115/75, +135/95

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

Birthday Cash-Out (Not part of final time):

— 86x Russian Twists (Each Side) – Use any weightof your choice.