10/14/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take about 25-minutes to complete the following.

A. 8-Minute EMOM (40-seconds ON ** 20-seconds OFF):

— Minute #1: MAX Plank Hold (Of Choice)

— Minute #2, 4, 6: V-Ups or Knee Tucks

— Minute #3, 5, 7: Russian Twist (Weight of Choice)

— Minute #8: MAX Plank Hold (Of Choice)

B. Sumo Deadlifts: With the remaining time, build up to a heavy set of 3-REPS. Make sure to record in Wodify!

WOD: For Total Reps ** SEE BELOW **

WOD: Metcon (AMRAP – Reps)

Every minute on the minute, the athlete must complete all 4-KB movements before starting any BURPEES. Your score is the TOTAL number of Burpees completed at the end of the 10-minutes.

10-Minute EMOM:

— 4x American Swings (Rx)

— 3x Goblet Squats (Rx)

— 2x Sumo Deadlift High Pulls (Rx)

— 1x KB Snatch (Rx)

— MAX Burpees (THIS IS YOUR SCORE!)

KB: Rx 40-45/26.5-30, +50-55/35-40

STR B: Sumo Deadlift (SEE ABOVE)