08/13/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 25-minutes to complete the following.

A. 9-Minute Tabata (as a class — 20-seconds ON, 10-seconds OFF)

— Minute #1: Superman Hold

— Minute #2: V-Ups

— Minute #3: Hollow Body Hold

B. With the remaining time, complete the following:

Strict Shoulder Press:

— Option #1: Build up to a 1, 2, or 3-REP MAX

— Option #2: 5×3 @ 80-90% of 1RM

— Option #3: 5×5 @ 70-80% of 1RM

**RECORD IN WODIFY!**

WOD: For Time — SEE BELOW

STR B: Shoulder Press (SEE ABOVE)

WOD: Metcon (Time)

1-Round:

— 100m Double-Weight Front-Rack Carry

— 20x Alternating KB Snatches

— 30x Goblet Squats

— 40x Push-Ups

— 500m Run

— 40x Push-Ups

— 30x Goblet Squats

— 20x Alternating KB Snatches

— 100m Double-Weight Front-Rack Carry

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