10/04/2019

Angelino CrossFit – CrossFit

CROSSFIT

ROAD TO THE OPEN: CROSSFIT OPEN BEGINS A WEEK FROM NOW.. HAVE YOU SIGNED UP YET?? DOWNLOAD THE CROSSFIT OPEN APP AND SIGN UP TODAY.. WE’RE GONNA BE DOING THE WORKOUTS EVERY FRIDAY ANYWAY.. 😉 DON’T FORGET WE’LL ALSO HAVE A BIG PARTY AT THE END FOR THE FIFTH AND FINAL WORKOUT OF THE OPEN. WOO HOO!! — We’ll also need judges!! Check out the judges course and sign up!! You’ll learn a lot!

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

A. Power Cleans:

— Option #1: Find a heavy set of 5-REPS

— Option #2: 4×10 @ Stay @ 70-75%

— Option #3: 3×15 @ Stay @ 50-55%

B. If there is time left, complete as many sets as you can of the following using one barbell and staying at one set weight:

— 10x Floor Presses

— 8x Shoulder to Overheads (Practice the Jerks)

— 6x Front Squats

WOD: CrossFit Open 18.1 ** For Rounds and Reps ** SEE BELOW

STR A: Power Clean (SEE ABOVE)

WOD: Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row

WOD: Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Hanging Knee Raises

10 Dumbbell Hang C&J 35/20 lb

14/12-Cal Row