09/27/2019

Angelino CrossFit – CrossFit

CROSSFIT

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

A. Sumo Deadlifts: Once you work up to the weight you want to use, complete 5 to 6 sets of the following. Rest as needed in between sets and record your heaviest lifts in Wodify.

— 5x Sumo Deadlifts @ 75% of 1RM or Above!

— 10x Russian Swings (GO HEAVY!)

— Submax Ring Dips**

**Modify as needed. Go with most challenging variation.

B. If you finish early, practice one of the following skills.

— Double Unders

— Handstand/Handstand Push-Ups

— Pull-Ups

WOD: For Reps ** SEE BELOW **

STR A: Sumo Deadlift (SEE ABOVE)

WOD: Metcon (AMRAP – Reps)

15-Minute EMOM: Every 3-minutes complete the following, taking a 1-minute REST in between each round of the EMOM’s. When finished with the first three movements you must complete as many AIR SQUATS as you can with the with the remaining time. Your score is TOTAL number of Air Squats completed at the end of the 15-minutes.

Every 3-Minutes:

— 10x Burpees

— 9x Chin Ups (Rx++ Skill)

— 8x DB/KB Hang Clean and Press (Rx)

**MAX OUT on Air Squats (This is your score!!)**

DB/KB: Rx 40-45/26.5-30, +50-55/35-40