Angelino CrossFit – CrossFit
STRENGTH: Take 25-minutes to complete the following.
A. Front Rack Lunges: Complete the following 6-SETS of Front Rack Lunges. START each set with a 30-second overhead barbell hold — use the same barbell weight that you are using for the current set of lunges. For extra CLEAN practice, take the barbell from the floor on each set.
— 1×15 (Each Side) @ 45-55%
— 2×10 (Each Side) @ 55-65%
— 3×5 (Each Side) @ 65-75% — RECORD IN WODIFY!
B. With the remaining time, complete 5×5 of the Good Mornings:
— Option to increase weight throughout but keep the weight moderate.
— RECORD IN WODIFY!
WOD: For Rounds and Reps — SEE BELOW
STR A: Front Rack Lunge (SEE ABOVE)
STR B: Good Mornings (SEE ABOVE)
WOD: Metcon (AMRAP – Rounds and Reps)
15-Minute EMOM-AMRAP: Every three minutes you must complete the following AMRAP but you must first complete the CASH-IN before moving on to the AMRAP. Your score is the total number of AMRAP rounds and reps at the end of the 15-minutes (a total of 5 3-minute rounds).
CASH-IN: 50x Double Unders (Rx++ Skill) or 150x Singles
AMRAP the following:
— 10x Toes-To-Bar (Rx++ Skill) (Modify as Needed)
— 5x Burpees
— 10x Alternating KB/DB Snatches (Must Alternate!!)
KB/DB: Rx 40-45/26.5-30,+50-55/35-40 — DO NOT DROP WEIGHTS!