07/07/2017

Angelino CrossFit – CrossFit

WOD

A. STRENGTH: Complete as many of the following supersets as you can in 16-minutes.

7x Floor Press @ 70-75%; Option: ^Increase throughout to an 80-85%

1x Handstand Hold (30- to 60-second hold)

7x Plank to Push-Up

B. John Houston’s Birthday WOD: For Time (20-minute Time Cap)

a. 7-Rounds:

— 30x Mountain Climbers + 1x Bear Complex*

++ OPTION: MAX 60-SECOND REST ++

b. 7-Rounds:

— 30x Russian Twist (Rx 15/10) + 1x Bear Complex*

++ OPTION: MAX 60-SECOND REST ++

c. 7-Rounds:

— 30x Supermans + 1x Bear Complex*

*Bear Complex: see below

STR: Floor Press

STR: Bench Press (70-80%)

WOD: Metcon (AMRAP – Rounds and Reps)

((20-minute time cap))

a. 7-Rounds:

— 30x Mountain Climbers + 1x Bear Complex*

++ OPTION: MAX 60-SECOND REST ++

b. 7-Rounds:

— 30x Russian Twist (Rx Plate 15/10) + 1x Bear Complex*

++ OPTION: MAX 60-SECOND REST ++

c. 7-Rounds:

— 30x Supermans + 1x Bear Complex*

*Bear Complex: see below (Rx 95/65,+115/85,++135/105)

Bear Complex ((Rx 95/65,+115/85,++135/105))

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press