08/25/2017

Angelino CrossFit – CrossFit

WOD

A. STRENGTH: 16-minute EMOM (Every Minute on the Minute) – Start with the same weight for all three lifts and increase weight each round.

Minute 1: 40-second MAX Sumo Deadlifts High Pulls

Minute 2: 40-second MAX Romanian Deadlifts

Minute 3: 40-second MAX Bent Over Row

Minute 4: Rest & Increase Weight

B. WOD: 18-minute AMRAP (Including rests) — See rep scheme below

3x Power Clean (Rx 115/85,+135/105)

6x Burpee Over Bar

9x Pull-Ups

12x Mountain Climbers

9x Hand Release Push-Ups

6x Toes-to-Bar (Rx+) or Knee Raises (Rx)

3x Back Squats

1-minute AMRAP

**REST 1-minute

2-minute AMRAP

**REST 1-minute

3-minute AMRAP

**REST 2-minutes

3-minute AMRAP

**REST 1-minute

2-minute AMRAP

**REST 1-minute

1-minute AMRAP

STR: Sumo Deadlift High Pull

STR: Romanian Deadlifts

STR: Bent Over Row

WOD: Metcon (AMRAP – Rounds and Reps)

18-minute AMRAP (Including rests) — See rep scheme below

3x Power Clean (Rx 115/85,+135/105)

6x Burpee Over Bar

9x Pull-Ups

12x Mountain Climbers

9x Hand Release Push-Ups

6x Toes-to-Bar (Rx+) or Knee Raises (Rx)

3x Back Squats

1-minute AMRAP

**REST 1-minute

2-minute AMRAP

**REST 1-minute

3-minute AMRAP

**REST 2-minutes

3-minute AMRAP

**REST 1-minute

2-minute AMRAP

**REST 1-minute

1-minute AMRAP