Angelino 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)