09/24/2018

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: 25-minutes to complete the following.

A. Power Cleans: 15, 12, 9, 6, 3x

** Start a@ 50% and increase each round.

** Last 3-sets are working sets.. Record heaviest lift in Wodify!

— With the time left, complete the following–

B. 3-Rounds:

— 8x Single Leg Romanian Deadlifts (Each Side) – Use any weight of choice.

— 30-second Single Arm & Leg Plank (Each Side)

C. Turkish Get-Ups: 50-Reps using any weight of choice.

WOD: Total Reps (Total # of Complexes)

15-minute EMOM – Every 3-minutes:

— 200m Sandbell Run (Rx 25/20,+30/25)

— MAX Bear Complex**: (Rx 95/65,+115/75)

** Power Clean

** Front Squat

** Overhead Press

** Back Squat

** Overhead Press

STR A: Power Clean (SEE ABOVE)

STR C: Turkish Get Up (SEE ABOVE)

WOD: Metcon (Time)

SEE ABOVE