05/18/2017

Angelino CrossFit – CrossFit

WOD

A. STRENGTH: Complete the following 20-Minute EMOM.

a. Minute 1: 20-Second Plank on Hands

b. Minute 2: 5x Floor Press (Heavy Weight for 5×5)

c. Minute 3: 5x 3-Stage Push-Up (Hold for 2-seconds each “stage”)

d. Minute 4: 5x Strict Pull-Ups or any other Pull-Up Variation

B. Anagabriela’s Birthday WOD: Total Reps

Complete the following set of exercises as fast as you can in 5-minutes for 3 separate rounds. Take a 2-minute break between each round (**see below for time scheme). Scoring will be done by recording the total number of reps completed each round. There are a total of 73 possible reps per round.

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

23x Touch N’ Go Deadlifts (Rx 75/55,+95/75,++Add another 10-20lbs)

20x V-Ups

23x Touch N’ Go Power Cleans (Rx/+/++ Use Deadlift Weight)

5x Box Jumps

Time Scheme:

5-minutes cap

**2-minute rest

5-minute cap

**2-minute rest

5-minute cap

Total = 19-minutes

Metcon (3 Rounds for reps)

Complete the following set of exercises as fast as you can in 5-minutes for 3 separate rounds. Take a 2-minute break between each round. Scoring will be done by recording the total number of reps completed each round. There are a total of 73 possible reps per round.

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

23x Touch N’ Go Deadlifts (Rx 75/55,+95/75,++Add another 10-20lbs)

20x V-Ups

23x Touch N’ Go Power Cleans (Rx/+/++ Use Deadlift Weight)

5x Box Jumps

Floor Press (5×5)