Angelino CrossFit – CrossFit
CROSSFIT
STRENGTH: Take about 20-minutes to c
A. Overhead Squats:
— Option 1: 4×8 @50-65% of 1RM (Superset with 10x Jump Lunges)
— Option 2: 4×5 @ 70-85% of 1RM (Superset with 10x Jump Lunges)
— Option 3: Find 1, 3, or 5 REP MAX ** ONLY if you haven’t found recent score.
WOD: For Time ** SEE BELOW **
WOD: Metcon (Time)
20-Minute CAP — In teams of 2! Partners can switch at anytime but partner 2 has to be in the static position before partner starts going through the exercises!
CASH-IN: 3×300 Relay Runs
— 60 Dumbell Snatches (total) ** Partner 2 — Static Bar Hang
— 50 Toes to Bar ** Partner 2 — Wall Sit
— 60 Hand Release Push Ups ** Partner 2 — Front Rack Hold
— 50 Toes to Bar ** Partner 2 – Wall Sit
— 60 Dumbbell Clean and Press (total) ** Partner 2 – Static Bar Hang
CASH-OUT: 3×300 Relay Runs
DB/KB Rx: 40-45/25-30,+50-55/35-40
** PLEASE DO NOT DROP/SLAM THE WEIGHTS! ** THANK YOU! **
STR A: Overhead Squat (SEE ABOVE)
CARDIO WOD
STRENGTH: Take 20-25 minutes to complete the following.
A. 10x25m Sprints
B. Go for 5-Rounds for the following complex:
— 2x Hang Snatch High Pulls, + 2x Hang power Snatches, + 2x Overhead Squats
WOD: For Time
Cash in 200m Farmers Carry
3-Rounds
— 20x Sit-Outs
— 10x Burpees
— 5x Deadlifts
CashOut: 200m Farmers Carry
Barbell: Rx 135/95, +155/115, ++185/135 AND UP!
