10/19/2019

Angelino CrossFit – CrossFit

CROSSFIT

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

A. Complete 5-Rounds of one of the following options:

Option #1:

— 10x Power Cleans @ 50-60% of 1RM

— 25m Sprint

— 25m Recovery Walk and then start the next round.

Option #2: Same as above except for..

— 8x Power Clean @ 60-70% of 1RM

Option #3: Same as above except for..

— 6x Power Clean @ 70% or Above of 1RM

**Record Heaviest Lifts in Wodify!**

B. With the time left, complete at least 3-Rounds of the following:

— 15x Hanging Leg Raises (Practice Toes-To-Bar – Scale as needed)

— 5x Jefferson Curls (Use a LIGHT weight ** No more than 45lbs)

WOD: For Time ** SEE BELOW **

WOD: Metcon (Time)

3-Rounds:

— 20x Single Arm Ground to Overheads – Total (Rx)

— 10x Burpees

— 200m Overhead Plate Carry (Rx)

— 10x Burpees

— 20x Walking Lunges – Total

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

Plate: 35/25, +45/35

STR A: Power Clean (SEE ABOVE)