05/31/2017

Angelino CrossFit – CrossFit

WOD

A. STRENGTH: Complete the following 20-minute EMOM while increasing weight throughout. Complete the given reps per minute OR complete as many reps as you can in 40 seconds, whichever comes first. Use Dumbbells or Kettlebells.

0:00-1:00 12x Single Legged Romanian Deadlifts (Right)

1:00-2:00 12x Single Legged Romanian Deadlifts (Left)

2:00-3:00 10x Bulgarian Split Squat + Single Overhead Press (Right)**

3:00-4:00 10x Bulgarian Split Squat + Single Overhead Press (Left)**

**Bulgarian Split Squat into Single Overhead Press should be done with a single weight in one hand while “squating” on the same side..almost like a “single legged thruster”.

B. WOD: For Total Reps

13-minute AMRAP:

0:00-1:00 Thrusters (Rx 75/55,+95/75)

1:00-4:00 Box Jumps Overs (Rx 24/20,+30/24)

4:00-9:00 100m Sandbell Run (Rx 20/15,+30/25)**

9:00-12:00 Box Jumps Overs

12:00-13:00 Thrusters

**Every “100 meters” is worth “10 reps”.. for example: 500m SB Run = 50 reps

WOD: Metcon (AMRAP – Reps)

13-minute AMRAP

0:00-1:00 Thrusters

1:00-4:00 Box Jumps Overs

4:00-9:00 100m Sandbell Run

9:00-12:00 Box Jumps Overs

12:00-13:00 Thrusters