Angelino CrossFit – CrossFit
WOD
A. STRENGTH: 25-minutes to complete the following.
a. 5×3 Strict Presses; @ 60%, increase throughout
b. 4×5 Push Presses; @ 60%, increase throughout
c. 3-rounds of:
— 10x DB Side Laterals
— 10x American KB Swings
— 10x Upright Rows
B. WOD: 13-minute Ladder (For Total Reps per Round – 60 possible pts per round)
3-minute AMRAP:
— 3x Squat Cleans (Rx 95/75,+135/105)
— 5x Box Jumps (Rx 24/20,+30/24)
— 7x Pull-Ups (Rx+ No Band)
**2-minute Rest**
3-minute AMRAP:
— 2x Squat Cleans (Rx 95/75,+135/105)
— 4x Box Jumps (Rx 24/20,+30/24)
— 6x Pull-Ups (Rx+ No Band)
**2-minute Rest**
3-minute AMRAP:
— 1x Squat Cleans (Rx 95/75,+135/105)
— 3x Box Jumps (Rx 24/20,+30/24)
— 5x Pull-Ups (Rx+ No Band)
STR: Shoulder Press (strict)
STR: Push Press
STR: Upright Row
WOD: Metcon (3 Rounds for reps)
13-minute AMRAP (3-rounds for reps)
3-minute AMRAP:
— 3x Squat Cleans (Rx 95/75,+135/105)
— 5x Box Jumps (Rx 24/20,+30/24)
— 7x Pull-Ups (Rx+ No Band)
**2-minute Rest**
3-minute AMRAP:
— 2x Squat Cleans (Rx 95/75,+135/105)
— 4x Box Jumps (Rx 24/20,+30/24)
— 6x Pull-Ups (Rx+ No Band)
**2-minute Rest**
3-minute AMRAP:
— 1x Squat Cleans (Rx 95/75,+135/105)
— 3x Box Jumps (Rx 24/20,+30/24)
— 5x Pull-Ups (Rx+ No Band)
