02/28/2020

Angelino CrossFit – CrossFit

CROSSFIT

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

A. Sumo Deadlifts — Record in Wodify!

— Option 1: 4×12 @55-70% of 1RM

Superset with 5-8x Squat Jumps or Knee Jumps (jumps from knees up to feet)

— Option 2: 5×3 @80-95 % of 1RM

Superset with 5-8x Squat Jumps or Knee Jumps (jumps from knees up to feet)

— Find 1,3 or 5RM

B. Go for 4-5-Rounds:

— 10x Good Mornings (Use a light to moderate weight)

— 10x Dumbbell Step-Ups (Use a challenging weight and height – do not compromise your form)

WOD: Metcon (Time)

For Time

5-Rounds:

— 300m Run

— 6x Dumbbell/Kettelbell Thrusters (Rx)

DB/KB: RX 40-45/25-30, +50-55/35-40)

** PLEASE DO NOT DROP THE WEIGHTS VIOLENTLY **

STR A: Sumo Deadlift