07/09/2019

Angelino CrossFit – CrossFit

CROSSFIT

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

A. 7-minute Tabata (Complete as a Class)

— 20-seconds ON: Air Squats

— 10-seconds OFF

— 20-seconds ON: Push-Ups

— 10-seconds OFF

B. Sumo Deadlift High Pulls:

— Option #1: Find 1-REP MAX

— Option #2: 5×4 @70-80%

— Option #3: 5×8 @ 55-65%

** RECORD IN WODIFY **

WOD: Alicia’s Birthday WOD — SEE BELOW —

** HAPPY BIRTHDAY ALICIA! **

STR B: Sumo Deadlift High Pull (SEE ABOVE)

WOD: Metcon (Time)

Alicia’s Birthday WOD

7-Rounds:

— 7x Hang Power Cleans

— 7x Shoulder to Overhead

— 7x Deadlifts

— 1x Burpee Over Bar

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

** DO NOT DROP BARBELLS **