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
