09/04/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 20 to 25 minutes to complete Part A and B. Warm-up to percentages and then complete working sets.

A. Bench Press (Record in Wodify!)

— Option 1: 5×4 Bench Press @ 80-85% of your 1-REP MAX

— Option 2: 5×6 Bench Press @ 70-75%

— Option 3: 5×8 Bench Press @ 60-65%

B. Bent Over Rows (Record in Wodify!)

— Option 1: 5×4 Bench Press @ 80-85% of your 1-REP MAX

— Option 2: 5×6 Bench Press @ 70-75%

— Option 3: 5×8 Bench Press @ 60-65%

WOD: For Time — SEE BELOW

STR A: Bench Press (SEE ABOVE)

STR B: Bent Over Row (SEE ABOVE)

WOD: Metcon (Time)

3-Rounds (20-minute Cap):

— 300m Run

— 15x Box Jumps

— 12x Plate Ground to Overheads

— 9x Pull-Ups

Box: Rx 24/20,+30/24

Plate: Rx 35/25,+45/35