09/13/2019

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