05/24/2017

Angelino CrossFit – CrossFit

STR: Shoulder Press (75-80%)

WOD

A. STRENGTH: Take 20-minutes to complete the following.

a. Strict Press (Record your lifts!): 5×1 @ 75-80%; try staying at one weight.

b. Complete 3 rounds of:

12x Behind the Neck Push-Press

1-Minute Right Side Plank (Hand or Elbow)

12x Upright Row (Using Clean Grip)

1-Minute Left Side Plank (Hand or Elbow)

B. WOD: For Time (Including CASH-IN & -OUT)

CASH-IN: 300m Run

9x Wall Balls (Rx 20/14+20)

15x American KB Swings (Rx 40-45/26,+50-55/35)

21x Hand Release Push-Ups

9x American KB Swings

15x Hand Release Push-Ups

21x Wall Balls

9x Hand Release Push-Ups

15x Wall Balls

21x American KB Swings

CASH-OUT: 45x MB Sit-Ups (Use Wall Ball)

STR: Behind The Neck Push Press

STR: Upright Row (Clean Grip)

Metcon (Time)

For Time

CASH-IN: 300m Run

9x Wall Balls (Rx 20/14+20)

15x American KB Swings (Rx 40-45/26,+50-55/35)

21x Hand Release Push-Ups

9x American KB Swings

15x Hand Release Push-Ups

21x Wall Balls

9x Hand Release Push-Ups

15x Wall Balls

21x American KB Swings

CASH-OUT: 45x MB Sit-Ups (Use Wall Ball)