Angelino CrossFit – CrossFit
STRENGTH: 25-minutes to complete the following.
A. Build up to a Heavy 5-REPS for the Sumo Deadlift
** Beginners complete 5-sets of 10-reps – Increase weight throughout.
** Be explosive going up.
** Slow and controlled going down.
** Record heaviest set in Wodify!
B. AMRAP the following with the time left:
— 1-minute of MAX Toes-To-Bar Practice!
— 5x Romanian Deadlifts
— 5x Good Mornings
— 10x Wide Stance Lunges (Each Side) w/ KB/DB in Goblet Position
WOD: SEE BELOW
STR: Sumo Deadlift (SEE ABOVE)
WOD: Metcon (AMRAP – Reps)
— 200m Single Arm Front Rack Carry (Switch @ 100m)
— 100x Alternating KB Swings (Total)
— 50x Overhead PLate Hold Walking Lunges (Total)
— 100x Russian Twist (Total – No Wight – Hands Must Touch Floor)
— 50x Step-Ups w Plate (Total)
Scoring: Once you complete the “chipper”, you must RUN AS MANY METERS AS POSSIBLE with the time left. Your score is the number of 50-meters completed. See below for example:
1 x 50m = 1 point/rep
Rx Box: 24/20
Rx Plate: 35/25,+45/35
Rx KB: 40-45/26.5-30,+50-55/35-40