08/31/2018

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Allow 20 to 25-minutes to complete the following. If you finish early, complete a 4th round for each round.

A. Take 8-minutes or less to find a 5-REP MAX for the Strict Shoulder Press. Rack are allowed – Do not drop the weight from the top. Record your heaviest lift in Wodify.

B. 9-Minute EMOM – 3-Rounds:

— Minute 1: 1 to 3x (1x Power Clean + 1x Push Press)

— Minute 2: 5 to 10x Chest To Floor Push-Ups

— Minute 3: MAX Extended Plank

WOD: 2 SCORES – Time restarts for WOD B as soon as you complete WOD A.

A. 6-minute AMRAP (Rounds and Reps):

— 9x Russian KB Swings (Rx 40-45/12kg,+50-55/35)

— 3x Deadlifts (Rx 185.135,+225/165)

B. For Time:

— 100x Air Squats

— 300m Run

— 100x Butterfly Sit-Ups

WOD A: Metcon (AMRAP – Rounds and Reps)

SEE ABOVE

WOD B: Metcon (Time)

SEE ABOVE

STR A: Shoulder Press (SEE ABOVE)

STR B: Power Clean (SEE ABOVE)

STR B: Push Press (SEE ABOVE)