04/14/2017

Angelino CrossFit – CrossFit

STRENGTH

A. STRENGTH: Take 20 minutes to complete the following sets of lifts. Take your breaks through out and increase weight on each set of each lift. Working sets should be kept between 60-70% of the 1RM per left. Make sure to record heaviest sets for each lift.

3×3 Overhead Squat

3×3 Front Squats

3×3 Back Squat

Overhead Squat

Front Squat

Back Squat

WOD

B. WOD: Total Reps

Metcon (AMRAP – Reps)

15-Minute AMRAP

7-minute AMRAP

50x Deadlifts (Rx 95/75,+135/115)

MAX Jump Rope (Rx+ Double Unders) for the remainder of the time.

**1-minute Rest**

7-minute AMRAP

50x Hand Release Push-Ups

MAX Sandbell Sit-Ups (Rx 25/20,+30/25) for the remainder of the time.

Leave a Comment

Your email address will not be published. Required fields are marked *