Angelino CrossFit – CrossFit
CROSSFIT
STRENGTH: Take 20 to 25-minutes to complete the following. Record all your heaviest lifts in Wodify!
A. Rack Pulls:
— Option #1: Find a 1 REP-MAX
— Option #2: 5×5 @ 100-110% of Deadlift 1RM
— Option #3: 5×8 @ 80-90% of Deadlift 1RM
**SUPERSET each Rack Pull Round with one (or more) of the following gymnastic skills — scale as needed:
— Submax Strict Pull-Ups
— Submax Ring Dips
— Submax Handstand Push-Ups (Rx++ Strict)
B. With the remainder of time, complete as many sets as you can of the following using one barbell and staying at one set weight – go heavy!:
— 5x Sumo Deadlifts
— 30 to 45-second Plank of Choice
— 5x Hip Raises
**REST 45-seconds**
WOD: For Time — SEE BELOW
STR A: Rack Pull (SEE ABOVE)
STR B: Sumo Deadlift (SEE ABOVE)
STR B: Hip Raises/Thrusts (SEE ABOVE)
WOD: Metcon (Time)
10-Rounds:
— 6x Overhead Hold Alternating Lunges (Rx – Total)
— 3x Burpees
— 50m Single Arm Front Rack Carry (Rx)
— 6x Alternating Hang Clean and Press (Rx – Total)
— 3x Goblet Squats (Rx)
DB/KB: Rx 40-45/25-30, +50-55/35-40
