08/23/2018

Angelino CrossFit – CrossFit

CROSSFIT

A. Complete the following “Pyramid Ladder” the following two movements. Supetset the movements, meaning, do not REST until at the end of each set.

— Front Squats: 15-10-5-5-5-10-15x**

— Ring Dips: Follow the Front Squat rep scheme – modify accordingly. (Scaled Option: Tricep Box Dips – 20-15-10-10-10-15-20x)

**Weight/Reps:

— 15x’s @ 50-60% or Below

— 10x’s @ 60-70%

— 5x’s @ 70-80%

B. With the time left, EMOM as many rounds as you can of the following.

— ODD Minutes: 30-second MAX DB Tricep Extensions/Skull Crushers

— EVEN Minutes: 45-second Plank Hold of Choice (Elbow, Hands, Side, Extended, Hollow Body)

WOD: For Total Reps

13-minutes:

— 1-minute of Alternating Single Arm Snatches (Rx 40-45/25-30,+50-55/35-40)

— 3-minutes of Pull-Ups (Rx+ No Assistance)

— 2-minutes of Box Jump Overs (Rx 24/20,+30/24)

— 1-minute of Alternating Single Arm Snatches

— 2-minutes of Box Jump Overs

— 3-minutes of Pull-Ups

— 1-minute of Alternating Single Arm Snatches

STR: Front Squat (RECORD HEAVIEST 3-SETS OF 5-REPS)

WOD: Metcon (AMRAP – Reps)

SEE ABOVE