04/24/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 20 to 25-Minutes to complete the following.

A. Bench Press

— Option 1: Build up to a heavy 4 reps for the Bench Press

— Option 2: 4×4 Bench Press @ 80-90% of 1RM

— Option 3: 5×10 Bench Press @40-55% of 1RM

B. Superset the following with the remaining time:

— 5 to 10x Strict Pull Up (Or Hardest Variations) – Scale: 15-20x Jumping Pull-Ups

— Submax Dips (Hardest Variation)

— 15 to 20x Anchored Leg Raises

— MAX OUT Ring Rows

— REST 1 to 2-minutes

WOD: Nate’s Birthday WOD — For Time — SEE BELOW

HAPPY BIRTHDAY NATE!!!

STR: Bench Press (SEE ABOVE)

WOD: Metcon (Time)

2-Rounds:

— 4x Power Cleans (Rx 115/75,+135/85,++155/95)

— 33x Double Unders (Rx+) or 99x Singles (Rx)

— 12x Toes to Bar (Rx+) or Knee Raises (Rx)

— 33x Double Unders or 99x Singles

— 4x Power Cleans

— 33x Double Unders or 99x Singles

— 12x Toes to Bar or Knee Raises

— 33x Double Unders or 99x Singles

CASH-OUT: 100x Sit-Ups (Not Part of Final Time)