Angelino CrossFit – CrossFit
CROSSFIT
STRENGTH: Take 20 to 25-minutes to complete the following.
A. Front Squats:
— Option 1: 5×3-5 @ 80-85%
— Option 1: 5×6-8 @ 70-75%
— Option 1: 5×10-15 @ 55-65%
** RECORD IN WODIFY
B. AMRAP with the remainder of time.
— 30 to 60-second Front Rack Hold @ 90-110%
— 60 to 90-second Plank (Athlete’s Choice)
WOD: For Rounds and Reps
15-minute AMRAP:
— 5x Sumo Deadlift High Pull
— 10x Bear Crawl Steps
— 15x Push-Ups
— 5x Hang to Overhead
— 10x Walking Lunges
— 15x Air Squats
Rx: 95/65,+115/75,++135/85
**DO NOT DROP BARBELLS**
CFSTR: Front Squat (SEE ABOVE)
CFWOD: Metcon (AMRAP – Rounds and Reps)
CROSSFIT WOD — SEE ABOVE
OLYMPIC LAB
Part A and B: Take 15-minutes to complete the Rep Scheme: 10-9-8-7-6-5-4-3-2-1x for each lift. Start light and increase weight each round.
Part A: Snatch Grip Deadlifts
Part B: Hang Power Snatch
Part C: Take 10-minutes to practice the Power Snatch and/or the Snatch.
RECORD ALL YOUR LIFTS IN WODIFY!
WOD: For Rounds and Reps
7-minute AMRAP:
— 5x Power Cleans
— 3x Burpee Over Bar
— 1x Strict Pull-Up
Rx: 135/95,+155/115
