07/22/2019

Angelino CrossFit – CrossFit

CROSSFIT

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

A. Find a 5-REP MAX for the Front Squat.

— Option #1: Find a 3-REP MAX — Allow for 3-Failed Attempts before moving on.

— Option #2: 5×5 @ 70-80% — Increase weight throughout.

— Option #3: 5×8 @ 50-60% — Increase weight throughout.

— Record in Wodify!

B. If you finish early, superset the following as many times as you can:

— 10x Good Mornings ***

— 10x Front Rack Alternating Lunges ***

— 45-60 second Plank of Choice

— REST 1 to 2-MINUTES

*** Use the same barbell for both lifts; start light and increase throughout.

WOD: For Time — SEE BELOW

STR A: Front Squat (SEE ABOVE)

WOD: Metcon (Time)

3-Rounds:

— 10x American KB Swings

— 400m Run

— 10x Thrusters

CASH-OUT (NOT Part of Final Time):

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

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

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