09/26/2018

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 20-minutes to complete the following. Take rest throughout.

A. Strict Shoulder Press: 5×3 – Start at your 50% and increase each round. Record heaviest set of 3 in Wodify!

B. Complex: With the remainder of time, complete as man sets as you can of the following complex. Start light and increase weight as you go … Due to the nature of the exercises, you may want to go really heavy but DON’T! Focus on keep good form throughout the lifts.

— 1x Deadlift

— 1x Muscle Clean

— 1x Push Press to Back Rack

— 1x Good Morning

— 1x Push Press to Front Rack

WOD: For Time

5-10-15-20 of:

— Box Jumps

— Hand Release Push-Ups or Handstand Push-Ups (Rx+ Skill)

— Wall Balls (Rx 20-25/14-16)

— Wall Ball Sit-Ups

STR A: Shoulder Press (SEE ABOVE)

WOD: Metcon (Time)

SEE ABOVE