09/22/2016

Angelino CrossFit – CrossFit

Strength

A. STRENGTH: Take 20 minutes or less to complete the following.

5×3 Overhead Squats*

5×3 Bench Press (Wide Grip)*

*Start at 50% of your 1RM for both lifts. Work on form and technique while increasing weight each set. Alternate sets between motions before increasing weight.

Overhead Squat (5×3)

Bench Press (5×3)

wide grip

Metcon (No Measure)

B. CORE: If you complete Part A and still have time, complete 2 rounds of the following.

25x Russian Twist (Ea)

25x Windshield Wipers (Ea)

25x Tuck Crunches

25x Supermans

WOD

C. WOD

Metcon (Time)

16 Minute AMRAP Ladder

A. 2x

B. 2-4x

C. 2-4-6x

D. 2-4-6-8x

E. 2-4-6-8-10x

F. 2-4-6-8-10-12x

G. 2-4-6-8-10-12-14x…

Hand Release Push-Up

Sandbell Single Snatch & Slam (Rx 20/+25)

KB Swing (Rx 40/35, +55/45)

Sandbell Air Squat (Rx 20/+25)

Pull-Up

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