08/04/2017

Angelino CrossFit – CrossFit

WOD

A. STRENGTH: 20-Minute Cap to complete the following.

a. Complete 5 rounds of:

— 1x Front Squat + 1x Front Squat 3-Second Hold + 1x Front Squat + 1x Front Squat 3-Second Hold + 1x Front Squat; e.g. 5x (1+1+1+1) — Start at 50% and increase each round. Record in Wodify!

b. MAX Rounds with the time left of”

— MAX Jump Rope in 60-seconds (Singles or Double Unders)

— MAX Bar Hang in 60-seconds

B. WOD: For Total Reps

12-minute AMRAP; 3-minutes to complete 100x reps of each exercise. 400 total reps possible.

3-minutes: 100x OH Plate Hold Alternating Lunges (Rx 35/25,+45/35)

3-minutes: 100x V-Ups

3-minutes: 100x Hang Power Clean (Rx 75/55,+95/75)

3-minutes: 100x Mountain Climbers

STR: Front Squat

STR: Paused Front Squat (3-seconds)

WOD: Metcon (AMRAP – Reps)

12-minute AMRAP; 3-minutes to complete 100x reps of each exercise. 400 total reps possible.

3-minutes: 100x OH Plate Hold Alternating Lunges (Rx 35/25,+45/35)

3-minutes: 100x V-Ups

3-minutes: 100x Hang Power Clean (Rx 75/55,+95/75)

3-minutes: 100x Mountain Climbers