08/15/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Complete 3 to 5-Supersets of the following. Warm-up to the Floor Press weight FIRST and then complete your supersets (working sets) using the same barbell for all three lifts. Record your heaviest lifts in Wodify!

— 6x Floor Presses @ 80-85% of 1 REP MAX

— 5x Underhand Barbell Rows

— 4x Hang Power Cleans (Advance: Hang Squat Cleans)

** REST 60 to 90-seconds **

WOD: For Time– SEE BELOW

STR: Floor Press (SEE BELOW)

STR: Bent Over Row (SEE BELOW)

STR: Hang Power Clean (SEE BELOW)

WOD: Metcon (Time)

WOD: For Time

PART A: 3-Rounds

— 8x Front Rack Lunges

— 8x American KB Swings

WOD BREAK: After 3-rounds of PART [A] complete a 600m Run before starting PART [B].

PART B: 3-Rounds

— 8x Sumo Deadlifts High Pulls (With Barbell)

— 8x Alternating Hang KB Clean and Press (Total)

Barbell: Rx 95/65, +115/75, ++135/85

KB: Rx 40-45/26.5-30, +50-55/35-40