07/15/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 25-minutes to complete the both parts A and B.

A. Sumo Deadlifts (Spend 10 to 15-mins):

— Option #1: Find a 1 REP-MAX (Allow for three failed attempts)

— Option #2: 5×5 @ 80-85% (Take 3-4 sets to build up to percentage)

— Option #3: 5×8 @ 70-75% (Take 2-3 sets to build up to percentage)

**RECORD IN WODIFY!**

B. Complete at least three (3) sets of the the following SUPERSET (Spend about 10-mins):

— 8x Barbell Hip Raises (Go Heavy!)

— 6x Rack Pulls Below Knee (Go Heavy!)

— 4x Strict Pull-Ups (Go with most challenging variation — Ask coach for recommendations)

— REST 60 to 90-minutes

**RECORD IN WODIFY!**

WOD: For Rounds and Reps — SEE BELOW

STR A: Sumo Deadlift (SEE ABOVE)

STR B: Hip Raises/Thrusts (SEE ABOVE)

STR B: Rack Pull (SEE ABOVE)

**FROM BELOW THE KNEE

WOD: Metcon (AMRAP – Rounds and Reps)

10-Minute AMRAP:

— 50m Single-Arm Front Rack Carry (10-pts — Switch arms at the corner)

— 5x Floor Presses

— 10x DB/KB Hang to Overhead (5x Each Side)

Bar: Rx 95/65, +115/75, ++135/85, +++155/95 and Up!

DB/KB: Rx 40-45/26.5-30, +50-55/35-40)