10/23/2018

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Allow for 20-25 minutes to complete the following.

A. OPTION 1 – Find a 1-REP MAX for the Back Squat – Allow for 3 failed attempts before quitting. If you finish early, practice on a skill of choice or stretch/mobility.

B. OPTION 2 – Superset the following as many times as you can:

— 8 to 10x Back Squats; Start light and increase throughout. Record heaviest set in Wodify.

— 8 to 10x Plank to Push-Up (Include the push-up at the end of each rep)

— 1-minute MAX Jump Rope

WOD: For Rounds and Reps

15-minute AMRAP:

— 300m Run (No Points)

— 15x Touch N’ Go Deadlifts (Rx 95/65,+115/75)

— 300m Run

— 12x Hang Power Cleans

— 300m Run

— 9x Trusters

STR: Back Squat (SEE ABOVE)

WOD: Metcon (AMRAP – Rounds and Reps)

SEE ABOVE