06/26/2017

Angelino CrossFit – CrossFit

WOD

A. STRENGTH: 20-minute EMOM; as you increase weight, decrease reps. **See below for example.

Minute 1: Rest & Load-Up Weight

Minute 2: Push Presses

Minute 3: Bent Over Rows

Minute 4: Floor Presses

Rep & Weight Scheme:

12-15x Light Weight

8-10x Moderate Weight

5-6x Heavy Weight

B. WOD: For Total Rounds and Reps

12-minute AMRAP

15x KB Swings (Rx 40-45/26,+50-55/35)

5x Burpees

15x KB Cleans

5x Burpees

15x Goblet Squat

5x Burpees

OH Plate Carry – To Corner of Whitsett/Magnolia and Back (Rx 35/25,+45/35)

**Carry Completes the Round**

STR: Push Press

STR: Bent Over Row

STR: Floor Press

WOD: Metcon (AMRAP – Rounds and Reps)

12-minute AMRAP

15x KB Swings (Rx 40-45/26,+50-55/35)

5x Burpees

15x KB Cleans

5x Burpees

15x Goblet Squat

5x Burpees

OH Plate Carry – To Corner of Whitsett/Magnolia and Back (Rx 35/25,+45/35)

**Carry Completes the Round**