02/04/2020

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! **

STR A: Bench Press (SEE ABOVE)