Angelino CrossFit – CrossFit
CROSSFIT
STRENGTH: Take 20-minutes to complete as many rounds as you can. Take your time on the “Man Makers” focusing on properly completing each step.
20-minute AMRAP:
— 10x Front Rack Lunges @ 70-75% of 1RM (Option to increase throughout)
— 300m Run – Time your runs and do your best to match from round to round.
— 5x Man Makers – Use a challenging weight throughout, option to switch from heavy to light and back.
— 30 to 60-second Plank Hold
WOD: SEE BELOW
*** DO NOT DROP THE WEIGHTS – PROTECT THEM FROM BREAKING! ***
STR: Front Rack Lunge (SEE ABOVE)
STR: Man Maker (SEE ABOVE)
with Dumbbells: Push-Up, Right Row, Left Row, Squat Clean, Overhead Press
STR: 300m Run (Time)
WOD: Metcon (AMRAP – Reps)
15-minute Ladder AMRAP: Complete the following decending ladder with the time given. Once completed, perform as many Butterfly Sit-Ups as you can with the time left. Your final score is the total number of Sit-Ups completed by the end of the WOD.
Rep Scheme: 21-15-9-3x of…
Movements:
— Thrusters
— Hang Power Cleans
— Bent Over Rows
Barbell Rx 75/55,+95/65,++115/75 – Do Not Drop Barbells!
Time Scheme:
— 3-Minute Ladder AMRAP
— REST 2-Minutes
— 5-Minute Ladder AMRAP
— REST 2-Minutes
— 3-Minute Ladder AMRAP
