Angelino CrossFit – CrossFit
STRENGTH: Take about 25-minutes to complete the following.
Complete the following superset ladder for the following two movements. On the lift, increase weight each round until you build up to a heavy weight to complete a 3×4 (3-sets of 4-reps) and RECORD IN WODIFY. If there is time left, complete the [Bonus] part of the ladder by decreasing weight on the lift as you increase reps. Do not include warm-up sets as part of your working sets.
Rep Scheme: 10-8-6-4-4-4- [Bonus: 6-8-10] of..
— Ring Dips (Modify as Needed – Most Challenging Variation)
** Rest 1 to 2-minutes**
WOD: For Total Reps — SEE BELOW
STR: Deadlift (SEE ABOVE)
WOD: Metcon (AMRAP – Reps)
12-minute AMRAP: Complete the following 3×4-minute rounds keeping track of your total number of reps.
Round #1: 0:00-4:00
— 3x Hang Power Cleans
— 3x Thrusters
Round #2: 4:00-8:00
— 6x Goblet Squats
— 6x KB Sumo Deadlift High Pulls
Round #3: 8:00-12:00
— 12x Push-Ups
— 12x V-Ups