06/23/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 25 to 30-minutes to complete the following.

A. Deadlifts: Complete the following 9-SETS of Deadlifts, increasing weight as you decrease reps. The last five-sets are your working sets and should be done at your heaviest. Record heaviest set(s) in Wodify.

— 12, 9, 6, 6, 3, 3, 3, 3, 3x

B. With the remainder of the time, superset the following as many times as you can.

— 8-10x Single-Leg Romanian Deadlifts (Total) – Use a single weight of choice, except barbell.

— 8-10x Jumping Lunges (Total) – Back Knee to Floor

— 8-10x Side Lunges (Total) – Use a Weight Goblet Style

WOD: For Rounds and Reps — SEE BELOW

STR A: Deadlift (SEE ABOVE)

WOD: Metcon (AMRAP – Rounds and Reps)

12-Minute AMRAP:

— 50m Overhead Plate Carry (Starts the Round)

— 5x Box Jump Overs

— 5x Goblet Squats

— 5x American KB Swings

KB: Rx 40-45/26.5-30,+50-55/35-40

Box: Rx 24/20,+30/24

Plate: Rx 35/25,+45/35