03/24/2017

Angelino CrossFit – CrossFit

STRENGTH

A. CORE/SKILL: 6-Minute Tabata

20 seconds Hollow Rock Hold

10 seconds of Rest

20 seconds Straight Leg Sit-Ups

10 seconds of Rest

**Repeat**

B. STRENGTH: With the remainder of the time (20 minutes MAX), complete the following supersets. Alternate between both lifts increasing weight each round. Start both lifts at 40-50% of your 1RM per lift and record your heaviest set of 5 for each lift.

5×5 Back Squat

5×5 Bent Over Rows

Back Squat (5×5)

Bent Over Row (5×5)

WOD

C. WOD: For Rounds and Reps

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP Ladder; End each round with a 100m Overhead Plate Carry (Rx 35/15,+45/25) which is worth 0 pts/reps BUT it does complete the round.

Rep Scheme: 1-2-3-4-5-6-7-8-9-10-11-12x….

Power Cleans (Rx 95/65,+135/105)

Pull-Ups (Rx+ No Band), Jumping Pull-Ups (Rx), 0Ring Rows (Scale)

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