07/05/2017

Angelino CrossFit – CrossFit

WOD

A. STRENGTH: Take 25-minutes to complete as many rounds of the following.

5x Deadlifts @ 70-80%; try staying at one weight

4x Strict Press @ 65-75%; try staying at one weight

3x Strict Pull-Up or any other pull-up variation

B. WOD: For Rounds and Reps

12-minutes:

9x American KB Swings (Rx 40-45/26,+50-55/35)

6x Sandbell Slams (Rx 25/20,+30/25)

3x Burpees

100m Single Arm KB Farmer’s Carry (3 pts – Use KB)

15x American KB Swings

12x Sandbell Slams

9x Burpees

200m Single Arm SB Farmer’s Carry (3 pts – Use KB)

STR: Shoulder Press (65-75%)

STR: Deadlift (70-80%)

WOD: Metcon (AMRAP – Rounds and Reps)

12-minutes

9x American KB Swings (Rx 40-45/26,+50-55/35)

6x Sandbell Slams (Rx 25/20,+30/25)

3x Burpees

100m Single Arm KB Farmer’s Carry (3 pts – Use KB)

15x American KB Swings

12x Sandbell Slams

9x Burpees

200m Single Arm SB Farmer’s Carry (3 pts – Use KB)