10/15/2018

Angelino CrossFit – CrossFit

STR A: Deadlift (SEE ABOVE)

CROSSFIT

STRENGTH: Take 25-minutes to complete the following.

Option #1: Find a 1-REP MAX for the Deadlift allowing for three failed attempts. Once you find your 1RM, practice your Pull-Ups (kipping and strict) with the time left.

Option #2: Complete the following by starting light and increase weight throughout. Complete by practicing 5x Pull-Ups (Strict/Kipping/Chin) at the end of each round:

— 1×15 Deadlifts

— 3×10 Deadlifts

— 5×5 Deadlifts

WOD: David S. Birthday WOD – Total Jump Rope Reps

13-minutes to complete 3-rounds of (21-13-10x):

— XX Russian KB Swings (Rx 40-45/26.5,+50-55/35)

— XX Wall Balls (Rx 20-25/14-16)

— XX American KB Swings

** End Each Round With 300m Run

**After completing the 3-rounds, complete as many Double Unders (Rx+) or Singles as you can with the time left.

WOD: Metcon (AMRAP – Rounds and Reps)

SEE ABOVE