10/12/2018

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 20-minutes to complete as many rounds as you can. Take your time on the “Man Makers” focusing on properly completing each step.

— 300m Run – Time your runs and do your best to match from round to round.

— 5x Man Makers – Use a challenging weight throughout, option to switch from heavy to light and back.

— 50m Overhead Plate Carry – Go as heavy as possible.

— REST 1 to 2-minutes – Take longer if you need but stretch/mobility between your sets.

WOD: For Rounds and Reps (15-minutes Total)

Rep Scheme: 1-2-3-4-5-6-7-8-9-10…

— Complex: 1x Power Clean + 1x Hang Power Clean + 1x Deadlift (Rx 95/65,+115/80,++135/95)

— Over-The-Bar Burpee

Time Scheme:

— 3-Minute Ladder AMRAP

— REST 2-Minutes

— 5-Minute Ladder AMRAP

— REST 2-Minutes

— 3-Minute Ladder AMRAP

STR: 300m Run (Time)

STR: Man Maker (SEE ABOVE)

with Dumbbells: Push-Up, Right Row, Left Row, Squat Clean, Overhead Press

WOD: Metcon (AMRAP – Rounds and Reps)

SEE ABOVE