Angelino CrossFit – CrossFit
STRENGTH: Take about 25-minutes to complete the following.
A. Strict Shoulder Press: Allow only 10-minutes to complete one of the following options. Count only your “working” sets. ** RECORD IN WODIFY **
— Option #1: 3×4 @ 85-90% of 1RM
— Option #2: 3×8 @ 65-75% of 1RM
— Option #3: Find 1, 3, or 5-REP MAX ** ONLY IF you don’t have a recent MAX!
B. 10-minute EMOM: Review the complex first and then complete the following together as a class.
— ODD Minutes: MAX Double-Unders ** RECORD IN WODIFY **
— EVEN Minutes: 1x Deadlift + 1x Hang Power Clean + 1x Shoulder To Overhead + 1x Front Squat (Use a challenging weight)
WOD: For Time ** SEE BELOW **
WOD: Metcon (Time)
— Toes to Bar (Rx+ Skill)
— Thrusters (Rx)
Rx: 95/65, +115/75
** PLEASE DO NOT DROP/SLAM THE WEIGHTS! ** THANK YOU! **