01/29/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 20-minutes to complete as many rounds as you can. Take your time on the “Man Makers” focusing on properly completing each step.

20-minute AMRAP:

— 300m Run – Time your runs and do your best to match from round to round.

— 5x Man Makers – Use a challenging weight throughout, option to switch from heavy to light and back.

— 50m Overhead Plate Carry – Go as heavy as possible.

— REST 1 to 2-minutes – Take longer if you need but stretch/mobility between your sets.

WOD: SEE BELOW

*** DO NOT DROP THE WEIGHTS – PROTECT THEM FROM BREAKING! ***

STR: 300m Run (Time)

STR: Man Maker (SEE ABOVE)

with Dumbbells: Push-Up, Right Row, Left Row, Squat Clean, Overhead Press

WOD: Metcon (AMRAP – Rounds and Reps)

15-minute Ladder AMRAP:

Rep Scheme: 2-4-6-8-10-12-14-16-18-20-22..

Time Scheme:

— 3-Minute Ladder AMRAP

— REST 2-Minutes

— 5-Minute Ladder AMRAP

— REST 2-Minutes

— 3-Minute Ladder AMRAP

Movements:

— Deadlift

— Over-The-Bar Burpee

— Power Clean

— Air Squat

Barbell Rx 95/65,+115/80,++135/95