07/19/2016

Angelino CrossFit – CrossFit

Strength

A. STRENGTH: Find a heavy 3 rep for the following lifts. 15 minute time cap.

Strict Press

Push-Press

Push-Jerk

Optional: Split-Jerk

Shoulder Press (3 REP MAX)

Push Press (3 REP MAX)

Push Jerk (3 REP MAX)

Split Jerk (3 REP MAX)

WOD

Begin WOD C immediately after WOD B (18 minutes total).

Metcon (No Measure)

B. Tabata: 6 minutes (3 rounds) of.

Minute 1: Windshield (Floor) Wipers (Rx Use Plate for balance)

Minute 2: Straight Leg Flippers

(Repeat)

Metcon (AMRAP – Rounds and Reps)

C. WOD: 12 Minute AMRAP Ladder

WB/Wall Balls (Rx 20/14)

PU/Pull-Ups

HC/Hang Clean (Rx 95/65, Rx+ 135/95)

Rep Scheme:

WB: 3-6-9-12-15-18x..

PU: 2-4-6-8-10-12x..

HC: 1-2-3-4-5-6-7-8x..

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