04/26/2017

Angelino CrossFit – CrossFit

STRENGTH

A. STRENGTH: 25-minute cap to complete the following

A1. 3×5 Deadlifts; Start at 60% of 1RM increasing to a heavy 5 rep.

A2. Then… 3×3 Deadlifts @ Use weight you left off on A1 plus 10-30lbs.

A3. After the Deadlifts, complete as many rounds as you can of the following circuit with the remainder of the time. Use the same weight for both lifts.

a. 8x Strict Presses

b. 8x Alternating Step-Back Front Rack Lunges

c. Farmer’s Carry with Pinch Grip (Use two plates, carry to corner of Magnolia/Whitsett and back)

Deadlift (3×3)

Deadlift (3×5)

Shoulder Press

Front Rack Lunge

WOD

B. WOD: Total Reps

Metcon (AMRAP – Reps)

11-Minute AMRAP

5-Minute AMRAP

25x Sandbell Straight Leg Sit-Ups (Rx 25/20,+30/25)

15x Box Jumps (Rx 24/20,+30/24)

1-Minute AMRAP

Jump Rope (Rx+ Double Unders)

5-Minute AMRAP

15x Sandbell Slams

25x Squat Jumps

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