02/27/2020

Angelino CrossFit – CrossFit

CROSSFIT

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

A. Barbell Floor Press — Record in Wodify!

— Option 1: 4×12 @ 55-70% of 1RM

— Option 2: 5×5 @ 75-90% of 1RM

— Option 3: Find 1, 3, or 5 RM

B. Complete 4 to 5-Rounds of the following.

— 10x Underhand Barbell Rows (5-second to descent) — Record in Wodify!

— 9 to 12x Dips (Most challenging variation)

WOD: Metcon (AMRAP – Reps)

14-Minute AMRAP: 3×4-Minute Rounds with 1-Minute breaks in between each round. Complete 2-rounds in 4-minutes and with the remaining time, complete as many Double Unders as you can before the next round. Score is total number of DOUBLE UNDER reps.

2-Rounds:

— 7x Shoulder to Overhead (Rx)

— 7x Back Rack Lunges (Rx)

— 7x Toes to Bar (Rx+ Skill)

— 7x Chin Ups (Rx+ Skill)

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

** PLEASE DO NOT DROP THE WEIGHTS VIOLENTLY **

STR A: Floor Press (SEE ABOVE)

STR B: Bent Over Row (SEE ABOVE)