08/21/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 25 to 30-minutes to complete the both parts A and B.

A. Complete 5-Supersets of the following.

— 5x Sumo Deadlifts @ 80-90% of 1RM

— 5x Strict Pull-Ups (Most challenging variation — Modify as needed)

** 1 to 2-minute REST **

B. Depending on the time left, complete 3 to 5-Supersets of the following.

— 6x Hip Raises (3 to 5-second pause at the top — Go Heavy!)

— 6x Ring Dips (Most challenging variation — Modify as needed)

** 1 to 2-minute REST **

** RECORD IN WODIFY **

WOD: For Rounds and Reps — SEE BELOW

STR A: Sumo Deadlift (SEE ABOVE)

STR B: Hip Raises/Thrusts (SEE ABOVE)

WOD: Metcon (AMRAP – Rounds and Reps)

Climb the ladder as far as you can in 10-minutes.

Rep Scheme Ladder:

1-2-3-4-5-6-7-8-9-10-11-12-13-14-15..

— Hang Power Cleans

— Burpee

Bar: Rx 95/65, +115/75, ++135/85, +++155/95

** DO NOT DROP/THROW BARBELLS!! **