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
