10/04/2018

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 20 to 25 minutes to complete the following. Rest 1 to 2 minutes between rounds.

A. Complete the following 6-rounds of Deadlifts following the percentage increases and the rep decreases. End each round with a 100m Run.

— 1×15 @ 50-55%

— 1×12 @ 60-65%

— 3×10 @ 70-75%

— 1×8 @ 80-85% ((RECORD IN WODIFY))

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

— Handstands/HSPU

— Double Unders

— Pull-Ups (Strict & Kipping)

WOD: Rounds and Reps

11-Minute AMRAP:

— 3x Hang Power Cleans (Rx 95/65,+115/80)

— 5x Thrusters

— 7x Shoulder-to-Overhead

— 9x Toes-To-Bar (Rx+) or Knee Raises

— 11x Lateral Bar Hops

CASH-OUT: 600m Run (NOT SCORED)

STR: Deadlift (SEE ABOVE)

WOD: Metcon (AMRAP – Rounds and Reps)

SEE ABOVE