09/17/2019

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