09/11/2019

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 and record your heaviest lift in WODIFY. If there is time left, you have the option of completing the BONUS round (see below). Do not include warm-up sets as part of your working sets.

Rep Scheme: 15-10-10-5-5-5 [Bonus: 5-5] of..

— Deadlifts (Increase weight each round)

— Submax Pull-Ups (Scale as Needed – Most Challenging Variation)

** Rest 1 to 2-minutes**

B. If you finish early and there is time left, Superset the following increasing weight or staying at one weight.

— 10x Alternating Back Rack Lunges

— 5x Back Squats (3-second pause at the bottom)

WOD: For Time — SEE BELOW

STR: Deadlift (SEE ABOVE)

WOD: Metcon (Time)

For Time

— 500m Run

— 50x Push-Ups

— 25x Thrusters (Rx)

— 50x Air Squats

— 500m Run

Barbell: Rx 95/65, +115/75

**DO NOT DROP BARBELLS**