05/22/2019

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