06/27/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 20 to 25-minutes to complete the following.

A. Back Squats:

— Option #1: Build up to 1 Heavy Rep

— Option #2: 5×5 @75-85% of 1RM

— Option #3: 5×10 @ 65-75% of 1RM

B. Complete at least 4-Supsersets with the time left.

— 8x Front Squats (Moderate Weight)

— 4x Single Leg Romanian Deadlifts (Each Side — Use 2 Dumbbells)

— 8x Squat Jumps

WOD: For Rounds and Reps

STR A: Back Squat (SEE ABOVE)

WOD: Metcon (AMRAP – Rounds and Reps)

12-Minute AMRAP:

— 10x Alternating Dumbbell Hang to Overhead

— 3x Jerks (Split or Push)

— 7x Chest-to-Bar Pulls Ups (Rx+) or Regular Pulls Ups (Rx)

**DO NOT DROP WEIGHTS**

Bar: Rx 95/65,+115/75,++135/85,+++155/95

DB: Rx 40-45/25-30,+50-55/35-40