09/05/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take about 25-minutes to complete the following.

A. Hang Power Clean OR Hang (Squat) Cleans: Complete on of the following options for either lift, depending on your general skill level for the CLEAN.

— Option #1: Find a 1, 2, 3, 4 or 5-REP MAX — Allow for 3-Failed Attempts before quitting.

— Option #2: 5×5 @ 50-75% of 1RM — Start light and increase throughout, don’t go higher than 75%

— Option #3: 5×8 @ 50-60% of 1RM — Start light and increase throuhgout, don’t go higher than 60%

** Record in Wodify! **

B. If you finish early, complete at least 3 SETS of the following. Rest throughout.

— 5 to 8x Seated Strict Shoulder (Try barbell, dumbbells or kettlebells)

— 8 to 10x Front Lateral Raises (Light to Moderate weight – Use DB)

— 8 to 10x Side Lateral Raises (Light to Moderate weight – Use DB)

— 10 to 15x Shrugs (Go heavy! Use dumbbells or kettlebells)

WOD: For Rounds and Reps — SEE BELOW

STR A: Hang Power Clean (SEE ABOVE)

STR A: Hang Clean (SEE ABOVE)

WOD: Metcon (AMRAP – Rounds and Reps)

10-minute AMRAP:

— 8x Burpee Over Bar

— 12x Push Press

— 16x Weighted Alternating Lunges (Total)

DB OR KB: Rx 40-45/26.5-30, +50-55/35-40

Barbell: Rx 95/65, +115/75, ++135/85

** DO NOT DROP BARBELLS ** ESPECIALLY LIGHT/SKINNY PLATES ** THEY CAN BREAK!)