09/16/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 25-minutes to complete the following.

A. Power Cleans:

— Option #1: Find a 3 REP-MAX

— Option #2: 5×3 @ Stay @ 70-75%

— Option #3: 5×6 @ Stay @ 60-65%

B. With the remainder of time, complete as many sets as you can of the following using one barbell staying at one set weight:

— 3x Front Squats

— 3x Romanian Deadlifts

— 3x Bent Over Rows

WOD: JROB’s BIRTHDAY — For Rounds and Reps — SEE BELOW

** HAPPY BIRTHDAY JROB!!**

STR A: Power Clean (SEE ABOVE)

WOD: Metcon (AMRAP – Rounds and Reps)

9-Minute AMRAP:

— 3x Box Jumps (Rx)

— 15x Push-Ups

— 3x Box Jumps (Rx)

— 15x Russian Swings (Rx)

— 3x Box Jumps (Rx)

Box: Rx 24/20, +30/24

KB/DB: Rx 40-45/26.5-30, +50-55/35-40