Angelino CrossFit – CrossFit
STRENGTH
A. STRENGTH: 21-Minute CAP – Complete the following set of lifts spending NO MORE than 7-minutes at each station. Take short breaks between sets and move quick from one station to the other. Work alone or with a partner. Record your heaviest lifts.
Station #1: 5×3 Back Squats – Start @ 60% and increase each round.
Station #2: 4×5 Romanian Deadlifts – Start @ 40-50% of Deadlift 1RM and increase each round.
Station #3: 3×8 Alternating Overhead Lunges w/ Barbell – Start light and increase each round.
Back Squat
Romanian Deadlifts
Deadlift
Alternating Overhead Lunges
with Barbell
WOD
B. WOD: For Time
Metcon (Time)
10-Minute AMRAP
5x Hang Power Cleans (Rx 95/65,+135/105)
55x Double Unders (Rx+) or 165x Singles (Single)
15x HPC (Hang Power Cleans)
44x DU (Double Unders) or 132x SNG (Singles)
25x HPC
33x DU or 99x SNG
*Rx: 441 Total Reps per Rounds
*Rx+: 177 Total Reps per Rounds
