Angelino CrossFit – CrossFit
STRENGTH: Take 25 to 30-minutes to complete the following.
A. Superset Hip Thrusts/Raises and Deadlifts (add a shrug at the top).
— Rep Scheme: 20-16-12-8-4-2x
— Increase weight each round.
— Use 2 bars and share if necessary.
— Record heaviest lift in Wodify.
B. If you finish early and there is time left, complete as many rounds as you can of the following. Use the same barbell/weight for all three lifts.:
— 4x Behind the Neck Strict Presses
— 6x Good Mornings
— 8x Back Rack Alternating Lunges (Total)
WOD: For Rounds and Reps — SEE BELOW
STR A: Deadlift (SEE ABOVE)
STR A: Hip Raises/Thrusts (SEE ABOVE)
WOD: Metcon (AMRAP – Rounds and Reps)
— 10x Goblet Squats
— 4x KB/DB Snatch
— 10x Push Presses
KB/DB Rx: 40-45/26.5-30, +50-55/35-40
Bar Rx: 95/65, +115/85
** DO NOT DROP THE BARBELLS! **