09/14/2018

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 25 minutes to complete the following. Start the FRONT SQUATS @ 40-50% and increase weight on each round. Rest throughout. Once you complete the Front Squats, start the BACK SQUATS with the weight lifted in the Front Squats and decrease weight each round after that. Don’t forget to record your heaviest lifts in Wodify!

A. Front Squats:

— 15, 12, 9, 6, 3x

B. Back Squats:

— 3, 6, 9, 12, 15x

C. If you finish early and there is time left, complete the following:

— 3×10-15 Good Mornings (Go Light!)

WOD: For Time

— 50x Pull-Ups

— 50x Single Arm Hang Clean and Press (Rx 40-45/25-30,+50-55/35-40)

— 300m Single Arm Farmer’s Carry (Use the above weight)

— 50x Weighted Step-Ups 20″ (Use the above weight)

— 50x Wall Balls (Rx 20-25/14-16)

STR A: Front Squat (SEE ABOVE)

STR B: Back Squat (SEE ABOVE)

STR C: Good Mornings (SEE ABOVE)

WOD: Metcon (Time)

SEE ABOVE