01/29/2020

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take about 25-minutes to complete the following.

A. Box Back Squats: Superset working sets with 4 to 8x Squat Jumps — determine by Box Squat workload. ** RECORD BOX SQUATS IN WODIFY **

— Option #1: 4 to 5 x10 @ 55-65 % of 1RM

— Option #2: 8 to 10 x4 @ 75-85% of 1RM

— Option #3: Find 1, 3, or 5-REP MAX ** ONLY IF you don’t have a recent MAX!

B. Complete 3 to 4 rounds of the following using a challenging weight.

— 12x KB/DB Lunges (Total)

— 12x KB/DB Step-Ups (Total)

WOD: For Total Reps ** SEE BELOW **

WOD: Metcon (Time)

For MAX Air Squats

11-Minutes AMRAP: 3×3-minute rounds with a 1-minute break after each round.

3-Rounds of:

— 10x American Swings (Rx)

— 30x Double Unders (Rx+ Skill) or 90x Singles

After 3-rounds the Athlete must complete as many AIR SQUATS as possible before the break. After the break, repeat keeping a continuous count of all your air squats.

KB Rx: 40-45/26.5-30, +50-55/35-40

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

** ALSO.. MARK RECORD ON WODIFY ANY DOUBLE UNDERS PERFORMED DURING WOD **

STR A: Box Back Squat (SEE ABOVE)

WOD: Double-Unders (SEE ABOVE)