10/25/2018

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 20 to 25-minutes to complete the following.

OPTION A: Find a 1-REP MAX for the Push Press and record in Wodify. Use the racks and allow for 3-failed attempts before moving on. After, complete as many sets of 10x Alternating Front Rack Lunges at a time. Use a weight you can stick with but if you do increase weight, do so a little at a time.

OPTION B: Complete as many sets as you can of the following.

— 12x Push-Ups

— 10x Alternating Back Rack Lunges (Total – Clean from the ground)

— 8x Push Presses (Use the same weight as the Lunges)

** REST 1 TO 2-MINUTES **

WOD: For Time

Rep Scheme: 10-9-8-7-6-5-4-3-2-1x of

— Ground to Overhead (Rx 95/65,+115/75)

— Burpee Over Bar

— Goblet Squats (Rx 40-45/25-30,+50-55/35-40)

STR A: Push Press (SEE ABOVE)

WOD: Metcon (Time)

SEE BELOW

STR B: Back Rack Lunge (SEE ABOVE)