09/03/2019

Angelino CrossFit – 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..

— Deadlifts

— 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