02/20/2020

Angelino CrossFit – CrossFit

NOTE

** ATHLETES WANTED! ** Granite Games are coming up on March 7th and we need some back-up athletes just in case. If anyone is interested in subbing in for a current Athlete if they are unable to participate please let me know right away. With that said.. we do need another girl!!!

We have girls scale team that had two athletes drop out. We got one but we need one more!! If you are free March 7th and want to complete, please let me know right away. Remember that this is all in fun.. so please, if you can.. participate!! You won’t regret it!! 🙂

CROSSFIT

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

A. Deadlift:

— Option 1: 4×8 @ 65-75% of 1RM

— Option 2: 4×3 @ 85-95% of 1RM

** Superset with 10x Double KB Hang Clean

** Granite Games Athlete Option: Use heavy Dumbbells

** Record in Wodify!!

B. Complete 3 to 4-Rounds of the following.

— 12x Standing Side Bends (ea)

— 12x Heavy Shrugs (Use DB, KB, or Barbell)

— 6x Dumbbell Bulgarian Split Squats (Each Side)

WOD: For Time — SEE BELOW

WOD: Metcon (Time)

CASH-IN: 200m Double KB Farmers Carry (Rx)

Rep Scheme: 21-15-9x

— Power Cleans (Rx)

— Handstand Push-Ups (Rx+ SKILL)

CASH-OUT: 200m Double KB Farmers Carry (Rx)

Barbell: Rx 95/65, +115/75, ++135/85

KB: Rx 40-45/26.5-30, +50-55/35-40

** PLEASE DO NOT DROP THE WEIGHTS VIOLENTLY ** WATCH FROM DROPPING KB ON CONCRETE **

STR A: Deadlift (SEE ABOVE)