07/05/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 25-minutes to complete the following.

A. 6-Minute Tabata (as a class — 20-seconds ON, 10-seconds OFF)

— Russian Twist (Use any weight of choice)

— Hollow Body Hold

B. With the remaining time, complete the following:

Push-Press:

— Option #1: Build up to a 1-REP MAX

— Option #2: 5×4 @ 80-90% of 1RM

— Option #3: 5×7 @ 70-80% of 1RM

**RECORD IN WODIFY!**

WOD: John H. Birthday WOD — For Time — SEE BELOW —

BIRTHDAY CAKE: For Time — SEE BELOW —

**HAPPY BIRTHDAY JOHN H!!**

STR B: Push Press (SEE ABOVE)

WOD: Metcon (Time)

John H’s Birthday WOD

7x Rounds:

— 7x Pull-Ups (Rx++ Skill — Modify as needed)

— 7x Box Jump Overs

— 7x Single Arm Snatches (KB or DB)

Box: Rx 24/20, +30/24

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

CAKE: Metcon (Time)

For Time:

— 33x DB Curls (Each Side)