04/04/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 25 to 30-minutes to complete the following.

A. Deadlifts: Complete the following 9-SETS of Deadlifts, increasing weight as you decrease reps. The last five-sets are your working sets and should be done at your heaviest. Record heaviest set(s) in Wodify.

— 12, 9, 6, 6, 3, 3, 3, 3, 3x

B. With the remainder of the time, superset the following as many times as you can.

— 8-10x Single-Leg Romanian Deadlifts (Total) – Use a single weight of choice, except barbell.

— 8-10x Jumping Lunges (Total) – Back Knee to Floor

— 8-10x Side Lunges (Total) – Use a Weight Goblet Style

WOD: For Rounds and Reps — SEE BELOW

STR A: Deadlift (SEE ABOVE)

WOD: Metcon (AMRAP – Rounds and Reps)

CASH-IN: 2-minute of MAX Sit-Ups (Not included in final score)

10-Minute AMRAP (This part is scored):

— 5x Box Jumps (Rx 24/20,+30/24)

— 3x Burpees (Rx 95/65,+115/75)

— 7x American KB Swings (Rx 40-45/26.5-30,+50-55/35-40)

— 100m Overhead Plate Carry (Rx 35/25,+45/35) — COMPLETES THE ROUND

CASH-OUT: 2-minute of MAX Sit-Ups (Not included in final score)