07/16/2019

Angelino CrossFit – CrossFit

CROSSFIT

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

A. Split Jerk (Beginners to Intermediate Athletes: Push Jerk):

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

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

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

**RECORD IN WODIFY**

B. With the time left, complete as many sets as you can of the following:

— 10x Seated Dumbell Press

— 8x Reverse Dumbell Flys (Seated or Standing)

— 10x Dumbbell Chest Flys (Laying on Bench)

— Submax Dips (Hardest Variation)

WOD: For Time — SEE BELOW

STR A: Push Jerk (SEE ABOVE)

STR A: Split Jerk (SEE ABOVE)

WOD: Metcon (Time)

For Time (20-minute cap):

— 300m Run

— 100x Butterfly Sit-Ups

— 50x Wall Balls (Rx 20/14,+25/16)

— 50x Hand Release Push-Ups

— 100x Double Unders (Rx++ Skill) or 300x Singles

— 300m Run