08/03/2018

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: 20-minute cap to complete as many sets of the following “Superset”. Shorten the time if necessary to allow time for the WOD.

— 1-minute Plank of Choice (Think Toes-To-Bar)

— 5x Squat Cleans (Work on form and technique, but increase weight as you go)

— 50m Farmer’s Carry (Use 2-weights AND go as heavy as possible)

— 5x Pull-Ups (Use C&D’s to start kipping – again… think Toes-To-Bar)

— REST 1 TO 2 MINUTES

WOD: For Time

— 100x Double Unders or 300x Singles (NO RX – go with the skill that will help you finish the WOD fast)

— 20x Thrusters (Rx 95/65,+115/80)

— 30x Russian KB Swings (Rx 40-45/12kg,+50-55/35)

— 40x Hand Release Push-Ups

— 50x Walking Lunges (with KB)

— 300m Run

— 50x Walking Lunges (with KB)

— 40x Hand Release Push-Ups

— 30x Russian KB Swings (Rx 40-45/12kg,+50-55/35)

— 20x Thrusters (Rx 95/65,+115/80)

— 100x Double Unders or 300x Singles (NO RX – go with the skill that will help you finish the WOD fast)

WOD: Metcon (Time)

SEE ABOVE