10/17/2018

Angelino CrossFit – CrossFit

CROSSFIT

DON’T FORGET THE RUNNING WORKSHOP IS THIS SATURDAY AT 9AM… YOU CAN SIGN UP ON WODIFY RIGHT NOW!!.. Don’t worry… there won’t as much running as you think…. 😉

STRENGTH: Take 25-minutes to complete the following. Rest as needed.

A. 6×3 Back Squats @ 75% – Warm-up to 75% first before starting your working sets. Record in Wodify!

B. With the time left, complete 3 to 5 rounds of the following:

— 10x Jump Squats

— 45-second Elbow Plank

— 25m Sprint

— REST – 25m Walk Back to Gym

WOD: Angelino CrossFit Benchmark WOD – “The Xelp-Moc” – SEE BELOW

STR: Back Squat (SEE ABOVE)

WOD: The Xelp-Moc (Time)

— 40x KB Lunges (Rx 50-55/35)

— 2x Complex**(Rx: 115/75 – See Below)

— 30x Burpee Over Bar

— 2x Complex**

— 40x Russian KB Swings

— 2x Complex**

— 30x Pull-Ups (Rx No Assistance)

— 2x Complex**

**Complex: Once you begin the complex, you may NOT put the bar down. If you do.. 2x Burpee Penalty!

— 5x Deadlifts

— 4x Hang Power Cleans

— 3x Front Squats

— 2x Thrusters