08/16/2018

Angelino CrossFit – CrossFit

CROSSFIT

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

A. 5-MINUTE EMOM: First…Take 5-minutes to build up to your working weight. (Example: 15-12-10x – Build up each set.)

— 5x Front Squats @ 70-80%

B. 5-MINUTE EMOM: First…Take 5-minutes to build up to your working weight. (Example: 15-12-10x – Strict/Push Press – Build up each set.)

— 10xPush Presses @ 60-70%

WOD: For Time

— 500m Run

— 24x Ground to Overhead (Rx 75/55,+95/70/++115/85)

— 400m Run

— 16x Thursters (Same weight as G2O)

— 300m Run

— 12x Ground to Overhead

— 200m Run

— 6x Thrusters

— 100m Run

COOCKIE: If you’re super fast and finish early… complete 50x Toes To Bar or any other scaled variation. Don’t forget.. this is Toes-To-Bar month… keep working at them!

WOD: Metcon (Time)

SEE ABOVE

STR: Front Squat (SEE ABOVE)

STR: Push Press (SEE ABOVE)