02/07/2020

Angelino CrossFit – CrossFit

CROSSFIT

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

A. Push Jerk: Build up to a working weight first and then complete one of the following “working set” options. ** RECORD IN WODIFY **

— Option #1: 3×4 @ 80-90% of 1RM

— Option #2: 3×6 @ 65-75% of 1RM

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

B. With the time left, complete 3 to 4-rounds of the following:

— 8x Barbell Bent Over Rows

— 8x DB/KB Standing Side Bends (Each Side)

— 8x V-Ups (1 to 3-seconds pause at the top)

WOD: For Reps ** SEE BELOW **

WOD: Metcon (AMRAP – Reps)

14-Minute AMRAP: 4×3-Minute Rounds with a 2-Minute Rest in the middle from 6:00-8:00. The Athlete must complete 2-rounds of the following before completing any Toes-To-Bar (Rx+) Reps. The Athlete may scale down to Knee Raises for (Rx). Your score is the total number of Toes-To-Bar completed at the end of the 14-minutes.

Complete 2-rounds of:

— 7x Sumo Deadlift High Pulls (Rx)

— 7x America Swings (Rx)

— 7x Single Arm Cleans (Rx – From the Ground — No Squat!)

After 2-rounds… complete as many Toes-To-Bar as you can before the next 3-minutes.

KB Rx: 40-45/25-30,+50-55/35-40

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

STR A: Shoulder Press (SEE ABOVE)

STR B: Double-Unders (SEE ABOVE)