09/02/2016

Angelino CrossFit – CrossFit

Strength

A. STRENGTH: Complete the following three stations spending NO MORE than 6 minutes at each.

Station #1: 5×5 Overhead Squat

Station #2: 79x Unbroken Jump Rope (Singles or DU)

Station #3: 5×5 Push-Jerk

Start at your 50% for each lift. Stay light on the weight and work on form and technique. Only increase if you are comfortable with the lift. Use the entire 6 minutes to practice your jump rope especially double-unders.

Overhead Squat (5×5)

Jump Rope (79x Unbroken)

Single or Double Unders

Push Jerk (5×5)

WOD

B. Brad’s (Jones) Birthday WOD

Metcon (Time)

For Time

Cash-In: 37x Wall Ball Sit-Ups (Rx 20/14)

9 Rounds of…

9x Chin-Ups

9x Thrusters (Rx 75/65, +95/85)

9x Diamond Push-Ups

CASH-OUT: 37x Bicep Curls – Use empty Bar (Rx 45/35)

***2x Burpees EMOM for the first 9-minutes***

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