10/03/2018

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: 20-minutes to comeplete the following.

A. Strict Presses: 5×3 – Start at 50% and increase each round.

— End each round with 20x Dumbell Shrugs (go as heavy as possible)

B. With the remainder of time, complete as many rounds as you can of the following.

— 5x Push Jerks (Use the heaviest weight lifted from part A)

— MAX Plank/Hold of Choice

WOD: Rounds and Reps (Rx 40-45/26.7,+50-55/35)

15-minute AMRAP:

— 40x Double Unders (Rx+ Skill) or 120x Singles

— 40x KB Lunges

— 30x Push-Ups

— 30x Goblet Squats

— 20x Pull-Ups

— 20x American KBS

STR A: Shoulder Press (SEE ABOVE)

STR B: Push Jerk (SEE ABOVE)

WOD: Metcon (AMRAP – Rounds and Reps)

SEE ABOVE