05/16/2017

Angelino CrossFit – CrossFit

WOD

A. STRENGTH: 30 minute cap to complete the following.

a. Strict Presses**

5×5; Start light (40-50%) and build up to a heavy set of 5 STRICT presses. Don’t go too heavy where you start having to “push press” the weight up.

b. Sumo Deadlifts

1. 3×5 @ 60-70%**

2. 3×4 @ 70-80%**

3. 3×3 @ 80-90%**

**EXTRA: 15x Anchored Leg Raises ((or)) Strict Toes to Bar between each round (or weight increase).

B. WOD: For Reps

10-Minute AMRAP

0:00-2:00 Air Squats

2:00-5:00 Chest-to-Bar Pull-Ups

5:00-7:00 Jumping Alternating Lunges

7:00-10:00 Chest-to-Floor Push-Ups

Shoulder Press (5×5; increasing)

Sumo Deadlift (3×5 @ 60-70%)

Sumo Deadlift (3×4 @ 70-80%)

Sumo Deadlift (3×3 @ 80-90%)

Metcon (AMRAP – Reps)

10-Minute AMRAP

0:00-2:00 Air Squats

2:00-5:00 Chest-to-Bar Pull-Ups

5:00-7:00 Jumping Alternating Lunges

7:00-10:00 Chest-to-Floor Push-Ups