04/05/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 20-minutes to complete as many rounds as you can. Take your time on the “Man Makers” focusing on properly completing each step.

20-minute AMRAP:

— 10x Back Rack Lunges @ 65-75% of 1RM (Option to increase throughout)

— 5x Man Makers – Use a challenging weight throughout, option to switch from heavy to light and back.

— 300m Run – Time your runs and do your best to match from round to round.

— REST 1 to 2-minutes – Take longer if you need but stretch/mobility between your sets.

WOD: SEE BELOW

*** DO NOT DROP THE WEIGHTS – PROTECT THEM FROM BREAKING! ***

STR: Back Rack Lunge (SEE ABOVE)

STR: Man Maker (SEE ABOVE)

with Dumbbells: Push-Up, Right Row, Left Row, Squat Clean, Overhead Press

STR: 300m Run (Time)

WOD: Metcon (AMRAP – Rounds and Reps)

15-minute Ladder AMRAP:

Rep Scheme: 21-15-9-15-21-15-9-15-21-15-9..

Time Scheme:

— 3-Minute Ladder AMRAP

— REST 2-Minutes

— 5-Minute Ladder AMRAP

— REST 2-Minutes

— 3-Minute Ladder AMRAP

Movements:

— Power Clean

— Hand Release Push-Up (Rx++ SKILL Handstand Push-Ups)

— Air Squats

Barbell Rx 95/65,+115/80,++135/95