01/28/2020

Angelino CrossFit – 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)

For Time:

9-15-21x

— Toes to Bar (Rx+ Skill)

— Thrusters (Rx)

Rx: 95/65, +115/75

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

STR A: Shoulder Press (SEE ABOVE)

STR B: Double-Unders (SEE ABOVE)