03/20/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 20 to 25-minutes to complete the following.

A. Bench Presses @ 75% of 1-REP MAX

— 2×10 @ 65-70% of 1 REP-MAX

— 2×8 @ 70-75%

— 3×6 @ 75-80% (Record in Wodify!!)

B. With the remainder of time, Superset the following with the remaining time

— 5x Good Mornings (Start light to moderate weight and increase throughout)

— 5x Push-Ups (Hold top and bottom of Push-Up for 3-seconds each)

— 5x Strict Chin-Ups (Use bands if necessary – NO KIPPING!)

— REST

WOD: For Time — SEE BELOW —

STR: Bench Press (SEE ABOVE)

WOD: Metcon (AMRAP – Rounds and Reps)

1-Round:

— 5x Handstand Push-Ups (Rx+) or Burpees

— 100x Butterfly Sit-Ups

— 5x HSPU or Burpees

— 75x Step-Ups (Rx 24/20)

— 5x HSPU or Burpees

— 50x American KB Swings (Rx 40-45/26.5-30,+50-55/35-40)

— 5x HSPU or Burpees

— 25x Box Jumps (Rx 24/20,+30/24)

— 5x HSPU or Burpees