Angelino CrossFit – CrossFit
CROSSFIT
STRENGTH: Take about 25-minutes to complete the following.
A. Bench Press: Complete one of the following options. The sets indicated below are WORKING sets only. Warm-Up to percentage first if you need to, then complete the working sets. ** RECORD IN WODIFY **
— Option #1: 5×4 @ 80% or Above
— Option #2: 5×6 @ Between 70-80%
— Option #3: Find a 1, 3, or 5-REP MAX — ONLY IF you don’t have a recent score
** Superset each set (working and warm-up) with SubMax Chin-Ups — Scale as needed.
B. Complete 5-Rounds for the following using a mix of challenging weights:
— 6x Seated DB Shoulder Press
— 6x Narrow DB Upright Row
— 6x DB Side Lateral to Front Raises
WOD: For Time ** SEE BELOW **
WOD: Metcon (AMRAP – Rounds and Reps)
12-Minute AMRAP:
— 4x Devil Press (Rx)
— 8x Box Jump Overs (Rx)
— 200m Run (Completes the Round)
DB Rx: 40-45/25-30,+50-55/35-40
Box Rx: 24/20,+30/24
** PLEASE DO NOT DROP/SLAM THE WEIGHTS! ** THANK YOU! **
