09/27/2018

Angelino CrossFit – CrossFit

CROSSFIT

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

A. Complete 4 Rounds of the following Superset the following 2-movements. Use a challenging weight and increase weight throughout on both lifts. Rest between 1 to 2-minutes at the end of the round.

— 10x Alternating Back Rack Lunges – Record heaviest lift in Wodify.

— 5x Windmills (Each Side)

B. With the remainder of time, complete as many sets of the following complex as you can. The complex is to be done with a Single Weight = Single Arm = Single Sided.

— 1x KB Clean + 1x Overhead Press + 1x Overhead Hold Lunge (Each Side)

WOD: ACF Benchmark WOD – SEE BELOW

STR: Back Rack Lunge (RECORD HEAVIEST LIFT)

WOD: Pancake (Time)

3-Rounds – Rep Scheme: 21-15-9 = X

— X Thrusters (Rx 95/65,+115/75)

— 50m Single Arm Farmer’s Carry (Rx 40-45/25-30,+50-55/35-40) – Switch Hands at the Corner

— X Burpee Over Bar