Angelino CrossFit – CrossFit
STR A: Deadlift (SEE ABOVE)
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)