07/30/2019

Angelino CrossFit – CrossFit

CROSSFIT

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

A. Take 5-Minutes to MAX-out on your Strict Pull-Up or most challenging body-weight pulling variation (e.g. chin ups, ring rows, elevated ring rows)

B. Bench Press: With the remaining time, complete one of the following options.

— Option 1: Build up to a heavy 3, 4 or 5-REP MAX

— Option 2: 5×5 @ 80-90% of 1RM

— Option 3: 5×8 @70-80 of 1RM

** RECORD IN WODIFY **

WOD: For Time — SEE BELOW

STR B: Bench Press (SEE ABOVE)

WOD: Metcon (Time)

For Time: Complete the descending ladder — CASH-OUT included in the final time. Burpess do not follow the ladder, instead, you must do 3x Burpees in between each ladder movement.

** Rep Scheme: 10, 8, 6, 4,and 2x of:

— ** Overhead Plate Hold Lunges

— 3x Burpees

— ** American Swings

— 3x Burpees

— ** Hand Release Push-Ups

— 3x Burpess

CASH-OUT: 200m Double Weight Carry (Plate & KB — Carry ANY way that is most efficient for you — DO NOT DROP THE WEIGHTS!)

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

Plate Rx: 35/25, +45/35