09/24/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 20 to 25-minutes to complete the following.

A. Split or Push Jerk (Determine by Skill Level):

— Option #1: Find a 1 REP-MAX

— Option #2: 5×3 @ 75-80% of 1RM

— Option #3: 5×5 @ 65-70% of 1RM

** Beginners: Practice the Jerks by completing sets of 5 or more reps at a light to moderate weight.

B. With the time left, complete as many supersets the following exercises:

— 4x Strict Dumbell Press (Go Heavy!)

— 6x Reverse Dumbell Flys (Medium to Light)

— 8x Side Dumbbell Laterals (Medium to Light)

WOD: For Rounds and Reps — SEE BELOW

STR A: Push Jerk (SEE ABOVE)

STR A: Split Jerk (SEE ABOVE)

WOD: Metcon (AMRAP – Rounds and Reps)

15-minute AMRAP:

— 15x Sit-Ups

— 10x Hang to Overhead (Rx)

— 5x Burpee Over Bar

Barbell: Rx 95/65, +115/75, ++135/85