04/05/2017

Angelino CrossFit – CrossFit

STRENGTH

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

a. 9-Minute EMOM – Complete together as a group – 30-secs of work, 30-secs of rest every minute on the minute. Use the same weight (barbell) for all 3 lifts and increase a little weight as you go.

Minute #1: 30-secs of Good Morning to Tippy Toes

Minute #2: 30-secs of Overhead Barbell Lunges (Alternating)

Minute #3: 30-secs of Upright Rows (Clean Grip)

**Repeat**

b. With the remainder of the time, on your own, complete 4 to 5 sets of:

5x Sumo Deadlifts -Starting @ 50-60% and increasing. Record your heaviest set.

Sumo Deadlift (5×5)

WOD

B. WOD: For Time

Metcon (Time)

33x Touch N’ Go Deadlifts (Rx 75/55,+95/75)

200m Run

33x Goblet Squats (Rx 40-45/12kg,+50-55/35-40)

200m Run

33x Push Press

200m Run

33x Pull-Ups (Rx+ No Band) Scale: Jumping Pull-Ups/Ring Rows

200m Run

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