08/30/2017

Angelino CrossFit – CrossFit

WOD

A. STRENGTH: 30-minutes to complete the following.

a. Circuit #1: 5-Rounds (Superset, rest at the end of the set)

— 3x Front Squats @ 75-85% (Keep the same weight throughtout)

— 5x Squat Jumps (Hold the bottom for 3-seconds)

b. Circuit #2: 5-Rounds (Superset, rest at the end of the set)

— 3x Back Squats @ 75-85% (Keep the same weight throughtout)

— 5x Drop Squats (Hold the bottom for 3-seconds)

B. WOD: For MAX Reps

14-minutes AMRAP

— 1-minute: MAX Plate Clean and Press (Rx 35/25,+45/35)

— 1-minute: MAX Wall Balls (Rx 20/14)

— 1-minute: MAX American KB Swings (Rx 40-45/26,+50-55/35-40)

— 1-minute: MAX Burpees onto Plate (Rx/Rx+ Use C&P Plate)

–1-minute: REST

STR: Back Squat (5×3 @ 75-85%)

STR: Front Squat (5×3 @ 75-85%)

WOD: Metcon (AMRAP – Reps)

14-minutes AMRAP

— 1-minute: MAX Plate Clean and Press (Rx 35/25,+45/35)

— 1-minute: MAX Wall Balls (Rx 20/14)

— 1-minute: MAX American KB Swings (Rx 40-45/26,+50-55/35-40)

— 1-minute: MAX Burpees onto Plate (Rx/Rx+ Use C&P Plate)

–1-minute: REST