Angelino CrossFit – CrossFit


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

A. Superset the following two movements using the same barbell for both lifts. You can use two barbells if you have to but do your best to stick with on. Increase weight on each superset and record your heaviest lifts in Wodify.

REP SCHEME: 15-10-10-5-5-5x

— Snatch Grip Deadlifts

— Bent Over Rows (Alternate between over- and underhand grip)

B. Practice Double Unders with the time left by climbing the ascending Ladder. Each “round” should be unbroken before moving on.

Rep Scheme: 5, 10, 15, 20, 25… (Single Modification: 15, 30, 45, 60, 75…)


STR A: Snatch Grip Deadlift (SEE ABOVE)

STR A: Bent Over Row (SEE ABOVE)

WOD: Metcon (Time)

1-Round (Allow at least 20-minutes):

— 20x Power Cleans (Rx 40-45/26.5-30,+50-55/35-40)

— 30x Push-Ups (Rx 20-25/14-16)

— 40x Sit-Ups

— 300m Double KB/DB Farmer’s Carry

— 15x Power Cleans

— 25x Push-Ups

— 35x Sit-Ups

— 200m Double KB/DB Farmer’s Carry

— 10x Power Cleans

— 20x Push-Ups

— 30x Sit-Ups

— 100m Double KB/DB Farmer’s Carry

Bar Rx: 95/65, +115/75, ++135/85 +++155/95

KB/DB Rx: 40-45/25-30, +50-55/35-40