05/05/2019

Angelino CrossFit – CrossFit

CROSSFIT

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

OPTION A: Find a 1-REP MAX for the Push Press and record in Wodify. Then complete as many rounds of the following:

— 5x Push-Presses @ 70-75% of your NEW 1RM

— 5x Romanian Deadlifts (use the same weight as the the push-presses)

— 5x Strict Pull/Chin-Ups (or most challenging pull-up variation)

** REST 1 TO 2-MINUTES **

OPTION B: Complete as many sets as you can of the following.

— 8 to 10x Push-Presses @ 50-60% of your 1RM

— 8 to 10x Romanian Deadlifts (use the same weight as the the push-presses)

— 8 to 10x Strict Pull/Chin-Ups (or most challenging pull-up variation)

** REST 1 TO 2-MINUTES **

WOD: For Time — SEE BELOW

STR A: Push Press (SEE ABOVE)

WOD: Metcon (Time)

— 800m Run

— 50x Burpees

— 50x Russian KB Swings (Rx 40-45/25-30,+50-55/35-40)

— 50x Air Squats

— 800m Run