09/06/2018

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 20-minutes to complete as many supersets as you can. Start light with the lifts and increase weight throughout. Do not rest till the end of the round.

— 10x Alternating Back Rack Lunges (Total – Clean from the ground)

— 8x Single Arm Strict Presses (Each Side – Use a KB or DB)

— 6x Pull-Ups (Any Variations – Scale Up or Down)

** REST 1 TO 2-MINUTES **

WOD: For Time (A & B including Cash-Out)

A. Rep Scheme: 1-2-3-4-5-6-7-8-9-10x of

— Deadlifts (Rx 155/115,+185/135,++225/155)

— V-Ups

B. Rep Scheme: 10-9-8-7-6-5-4-3-2-1x of

— Two-Handed SB Snatch (Rx 25/20,+30/25)

— Ring Dips (Rx+) or Tricep Dips

CASH-OUT: ???

WOD: Metcon (Time)

SEE BELOW

STR: Back Rack Lunge (SEE ABOVE)