05/22/2017

Angelino CrossFit – CrossFit

STRENGTH

A. STRENGTH: Take 20-minutes to complete 4 to 5 rounds of the following circuit. Use a barbell focusing on form and explosiveness. Start lifts at a weight you can use for all three and increase each round. Record heaviest lifts in *WODIFY*!

8x Sumo Deadlift High Pulls

8x Thrusters

8x Floor Presses

60-second Squat Hold **Use any heavy weight of your choice and hold the bottom of the squat.

B. WOD: Total Reps

16-Minute AMRAP (3 Rounds)

MAX REPS in 4 minutes: 5x Hang Squat Clean (Rx 95/65,+135/85) + 10x Burpees

**Rest 2 minutes**

MAX REPS in 4 minutes: 10x Power Clean + 15x Pull-ups

Rest 2 minutes

MAX REPS in 4 minutes: 15x Box Jump-Overs (Rx 24/20,+30/24) + 20x Wall Ball (Rx 20/14,+20)

Metcon (3 Rounds for reps)

16-Minute AMRAP (3 Rounds)

MAX REPS in 4 minutes: 5x Hang Squat Clean (Rx 95/65,+135/85) + 10x Burpees

**Rest 2 minutes**

MAX REPS in 4 minutes: 10x Power Clean + 15x Pull-ups

Rest 2 minutes

MAX REPS in 4 minutes: 15x Box Jump-Overs (Rx 24/20,+30/24) + 20x Wall Ball (Rx 20/14,+20)

Sumo Deadlift High Pull

Thruster

Floor Press