06/02/2017

Angelino CrossFit – CrossFit

WOD

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

a. OPTION 1: Front Squats

1×10 @ 65%

1×8 @ 70%

1×6 @ 75%

1×6 @ 80%

1×4 @ 85%

b. OPTION 2: SQUAT WEEK 4

Back Squat:

1×10 @ 70%

1×8 @ 75%

1×6 @ 80%

1×6 @ 85%

1×4 @ 90%

c. If you finish early and there is time left, complete as many rounds as you can.

15-second Elbow Plank

15-second Right Elbow Plank

15-second Hallow Hold

15-second Left Elbow Plank

30-second Rest

B. WOD: Rounds and Reps**

11-minute AMRAP:

3x Burpee Sandbell Slams (Rx 25/20,+30/25)

2x Burpee Pull-Ups

1x Burpee Push-Up

2x Burpee Lateral Hop (Use PVC Pipe)

3x Burpee Wall Ball (Rx 20/14,+20)

**11 reps per round.

SW4: Back Squat (70%)

SW4: Back Squat (75%)

SW4: Back Squat (80%)

SW4: Back Squat (90%)

STR: Front Squat (65%)

SW4: Front Squat (70%)

SW4: Front Squat (75%)

SW4: Front Squat (80%)

SW4: Front Squat (85%)

Metcon (AMRAP – Rounds and Reps)

11-minute AMRAP

3x Burpee Sandbell Slams (Rx 25/20,+30/25)

2x Burpee Pull-Ups

1x Burpee Push-Up

2x Burpee Lateral Hop (Use PVC Pipe)

3x Burpee Wall Ball (Rx 20/14,+20)