06/04/2017

Angelino CrossFit – CrossFit

WOD

A. STRENGTH: 20-minute EMOM; increase when possible, decrease reps when needed. **See below for example.

Minute 1: Rest & Load-Up Weight

Minute 2: Floor Hip Raises

Minute 3: Romanian Deadlifts

Minute 4: Bent Over Rows

Rep & Weight Scheme:

12-15x Light Weight

8-10x Moderate Weight

5-6x Heavy Weight

B. WOD: For Total Reps

15-minute AMRAP

0:00-3:00 KB Swings (Rx 40-45/26,+50-55/35)

3:00-4:00 REST

4:00-6:00 Goblet Squats

6:00-9:00 Pull-Ups

9:00-11:00 Goblet Squats

11:00-12:00 REST

12:00-15:00 KB Swings

STR: Barbell Hip Raises

STR: Romanian Deadlifts

STR: Bent Over Row

WOD: Metcon (AMRAP – Reps)

15-minute AMRAP

0:00-3:00 KB Swings (Rx 40-45/26,+50-55/35)

3:00-4:00 REST

4:00-6:00 Goblet Squats

6:00-9:00 Pull-Ups

9:00-11:00 Goblet Squats

11:00-12:00 REST

12:00-15:00 KB Swings