02/08/2020

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!