Angelino CrossFit – CrossFit
CROSSFIT
STRENGTH: Take about 25-minutes to complete the following.
A. Front Squats: Rest between sets.
Rep Scheme:
— 1×15 @ Start at 50% or below
— 2×10 @ Stay at 60 to 70% of 1RM
— 3×5 with a 3-SEC PAUSE at the BOTTOM of Squat. @ 70 to 80% (Due to the Hold: If too light, go heavier .. if too heavy, go lighter)
** RECORD HEAVIEST LIFT IN WODIFY ** NOTE THE PAUSE IN ‘NOTES’ **
B. If you finish early and there is time left, AMRAP the following.
— 25x Sit-Ups (Rx Use a Weight)
— 7x Strict Toes-To-Bar (Scale as Needed)
— 13x Supermans
WOD: For Rounds and Reps — SEE BELOW
STR A: Front Squat (SEE BELOW)
WOD: Metcon (AMRAP – Rounds and Reps)
9-Minute AMRAP:
— 1x Bear Complex (Rx) — SEE BELOW FOR COMPLEX DETAILS
— 13x Burpees
Barbell: Rx 95/65, +115/75
** DO NOT DROP BARBELLS! ** THANK YOU!! **
WOD: Bear Complex (SEE WOD)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
