08/24/2017

Angelino CrossFit – CrossFit

WOD

A. STRENGTH: 20-minutes to complete the following.

a. Take 15-minutes to find a 1RM for the Split Jerk from the Rack. Allow for three fail attempts before For beginners, work on the Split Jerk using the following rep scheme: 5×5

**CAUTION: Please prevent the bar from bouncing too much when dropping from above.

b. If you finish early, use the rest of the time to complete as many rounds as you can of the following:

10x Power Shrugs from the Hang Position

5x Barbell Roll-Out Holds – Hold the Extended Position for 3-seconds

B. WOD: 20-Minute AMRAP (+130pts per Round)

400m Run (+40pts)

25x Goblet Squats (Rx 40-45/25-30,+50-55/35-40) – KB OR DB

300m Run (+30pts)

25x Overhead Plate Hold Walking Lunges (Rx 35/25,+45/35)

200m Run (+20pts)

STR: Split Jerk (1RM)

WOD: Metcon (AMRAP – Rounds and Reps)

20-minute AMRAP

400m Run (+40pts)

25x Goblet Squats (Rx 40-45/25-30,+50-55/35-40) – KB OR DB

300m Run (+30pts)

25x Overhead Plate Hold Walking Lunges (Rx 35/25,+45/35)

200m Run (+20pts)