05/05/2017

Angelino CrossFit – CrossFit

WOD

A. STRENGTH: Take about 5-minutes to warm-up and build up to an 80-85% of the 1RM for your heaviest lift (of the Deadlift or the Sumo Deadlift). You will keep the weight the same for both lifts for the entire EMOM.

15-minute EMOM (5-rounds):

Minute 1: 5x Sumo Deadlift

Minute 2: 30-second Hollow Rock Hold

Minute 3: 5x Deadlift + Shrug

B. Cinco de Mayo WOD: “The Angry Mexican”

20-Minutes AMRAP

5x Power Cleans (Rx 115/75,+135/105)

5x Burpee Box Jump (Rx 24/20,+30/24)

5x Handstand Push Ups (Rx+) or 5x Hand Release Burpee

5x Single Arm Thruster – Right (Rx 40-45/26,+50-55/35-40)

5x Single Arm Thruster – Left

The Angry Mexican (AMRAP – Rounds and Reps)

20-Minutes AMRAP

5x Power Cleans (Rx 115/75,+135/105)

5x Burpee Box Jump (Rx 24/20,+30/24)

5x Handstand Push Ups (Rx+) or 5x Hand Release Burpee

5x Single Arm Thruster – Right (Rx 40-45/26,+50-55/35-40)

5x Single Arm Thruster – Left