09/09/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 20 to 25-minutes to complete the following.

A. Strict Shoulder Presses (Beginners to Intermediate Athletes: Push Jerk):

— Option #1: Find a 1, 2 or 3 REP-MAX (Use the Racks)

— Option #2: 5×3 @ 80-85% (Take 3-4 sets to build up to percentage)

— Option #3: 5×5 @ 70-75% (Take 2-3 sets to build up to percentage)

**RECORD IN WODIFY**

B. With the time left, complete as many sets as you can of the following. Complete 6 to 10-reps depending on weight.

— 6 to 10x Dumbell Chest Press

— 6 to 10x Single Arm Bench Rows (Each Side)

— 6 to 10x Dumbbell Push Presses

WOD: For Time — SEE BELOW

STR A: Shoulder Press (SEE ABOVE)

WOD: Metcon (Time)

3-Rounds:

— 15x Sumo Deadlift High Pulls (Rx)

— 300m Run

— 15x Toes-To-Bar

Barbell: Rx 95/65, +115/75