09/23/2018

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: 25 to 30-minutes to complete as much as you can of the following. Record heaviest lift in Wodify.

A. Back Squats: 5×5 (Start @ 60% and increase each round)

B. Bent Over Rows: 4×6 (Start @ 50% and increase each round)

C. Single Arm Strict Presses: 3×10 (Each Side-Use a challenging weight)

WOD: 2-Scores

A. 8-minute AMRAP:

— 8x Touch N’ Go Power Clean and Press (Rx 95/65,+115/75)–DO NOT DROP BARBELL!!

— 10x Overhead Plate Alternating Lunges (Rx 35/25,+45/35)

** NO BREAK BETWEEN WODS!!! **

B. For Time:

— 20x Turkish Get-Ups (Use ANY weight.. but no weight required)

— 300m Run

STR A: Back Squat (SEE ABOVE)

STR B: Bent Over Row (SEE ABOVE)

WOD A: Metcon (AMRAP – Rounds and Reps)

SEE ABOVE

WOD B: Metcon (Time)

SEE ABOVE