08/30/2016

Angelino CrossFit – CrossFit

Strength

A. STRENGTH: Take 16 minutes to complete the following.

5×5 Deadlifts

5×5 Strict Press

Start each lift at about 50% and increase from there. Record your heaviest 5. Foam roll and PVC pipe before and in between sets. **Experienced Option: Find a 3x or 1x REP MAX for both lifts.

B. SKILL: 8 Minute Tabata (SEE BELOW)

Deadlift (5×5)

Shoulder Press (5×5)

Metcon (No Measure)

B. SKILL: 8 Minute Tabata.

Minute 1: PERFECT Wall Ball

Minute 2: Med-Ball Clean

WOD

C. Martha’s Birthday WOD

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP: Timer starts with CASH-IN. At the end of the 12 minutes you will CASH-OUT.

1 Round = 34 Reps

2x-4x Push-Press (Rx 95/65 +115/85)

9x-3x Back Squats (Rx 95/65 +115/85)

7x-9x Wall Ball Sit-Ups (Rx 20/14)

CASH IN: 53x Mointain Climbers

AMRAP (SEE ABOVE)

CASH OUT: 53x Mountain Climbers