07/29/2019

Angelino CrossFit – 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)

— REST

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)

10-Minutes AMRAP:

— 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! **