08/18/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Complete 5-Supersets of the following:

— 5x Sumo Deadlifts @ 80-85% of 1RM (Record in Wodify!)

— 5x Long Jumps (do these outside)

** Rest 45 to 60-Seconds **

B. Complete 3-Supersets of:

— 12x Barbell Bent Over Rows

— 12x Romanian Deadlifts

** Rest 45 to 60-Seconds **

WOD: For Time — SEE BELOW —

STR A: Sumo Deadlift (SEE BELOW)

WOD: Metcon (Time)

10-Rounds:

— 10x Plate Ground To Overheads

— 50m Plate to Chest Carry

— 5x Front Squats

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

Plate: Rx 35/25, +45/35

OLYMPIC LAB

STRENGTH: Take 25-30 minutes to complete the following.

A. 3×10 (1x Muscle Clean + 2x Alternating Front Rack Lunges)

B. 5×3 (1x Power Clean + 1x Hang Squat Clean) – Go Heavy! 75-80% of 1RM

C. 5×5 Power Shrugs @ 85-95% of 1RM (From the Ground – Use Hook Grip!)

WOD: 9-minute AMRAP

15x Butterfly Sit-Ups

15x Power Snatches

Barbell: Rx 75/55, +95/65

DO NOT DROP BARBELLS!