10/09/2018

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 20 minutes or less to complete the following. If you finish Part A early, work on Part B, but make sure you leave time for the WOD. Rest throughout and don’t forget to record your heaviest lifts in Wodify!

A. Strict Presses: The last 4-sets of 2-reps should be your working (heaviest) sets and the weight should stay the same. Use sets 1, 2, 3 and 4 to build up to the working sets.

— 10, 8, 6, 4, 2, 2, 2, 2x

B. If you finish early and there is time left, complete the following descending ladder from 10 to 1x of the following two movements. Use the same weight for both.

— Push Press

— Good Mornings

WOD: For Time (Sandbell Rx: 25/20,+30/25)

— 300m Run

— 40x Hand Release Push-Ups (Rx+ Skill Option Handstand Push-Ups)

— 200m Run

— 50x Sandbell Squats

— 100m Sandbell Run

— 60x Butterfly Sit-Ups

— 100m Sandbell Run

— 50x Sandbell Lunges

— 200m Run

— 40x Pull-Ups

— 300m Run

WOD: Metcon (Time)

SEE ABOVE

STR A: Shoulder Press (SEE ABOVE)