05/03/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 25 to 30-minutes to complete the following.

A. Superset the following two movement using the the rep scheme below:

— Front Squat

— Bent Over Rows

— 2×10 @ 50% or below

— 2×8 @ 60% or below

— 2×6 @ 70% or below

— If you have time, complete another 2×4 @ 80% or below

** Use two barbells and work with a partner if needed.

** Strict Press can be taken from the floor.

** You can use Dumbbells instead of a Barbell (optional).

** Record your heaviest lifts in Wodify!

B. If you finish early, complete as many rounds as possible with the time left.

— 5x Barbell Roll-Outs

— 5x Plank to Push-Ups (Add Push-Up for Bonus!)

— 5x DB/KB Windmills (Each Side)

WOD: For Rounds and Reps — SEE BELOW

STR A: Front Squat (SEE ABOVE)

STR A: Bent Over Row (SEE ABOVE)

WOD: Metcon (AMRAP – Rounds and Reps)

11-Minute AMRAP

— 3x Box Jumps

— 4x American KB Swings

— 50m Single KB Front Rack Carry (Switch side at the corners – 5pts)

— 6x Goblet Squat Thrusters

Box: (Rx 24/20,+30/24)

Kettlebell: (Rx 40-45/26.5-30,+50-55/35-40)