10/25/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take about 25-minutes to complete the following. Some of you that are participating in the CrossFit Open may have to get judge during this time and do the “Strength” after.

A. 12-minute Tabata (20-sec ON ** 10-sec OFF):

— Minute #1: V-Ups

— Minute #2: Russian Twist (Use any weight of choice)

— Minute #3: Side Bends (20-sec Right ** 20-sec Left)

B. Squat Clean (Drill good form!):

— Option #1: Build up to 1-REP MAX

— Option #2: 5×2 @ 80-90%

— Minute #3: 5×5 @ 60-75%

** RECORD IN WODIFY **

WOD: CrossFit Open 20.3 ** For Time ** 9-minute Cap ** SEE BELOW

STR B: Squat Clean (SEE ABOVE)

WOD: Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

WOD: Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time)

21 deadlifts 135/95 lb

21 hand-release push-ups

15 deadlifts 135/95 lb

15 hand-release push-ups

9 deadlifts 135/95 lb

9 hand-release push-ups

21 deadlifts 185/135 lb

50-ft. bear crawl

15 deadlifts 185/135 lb

50-ft. bear crawl

9 deadlifts 185/135 lb

50-ft. bear crawl

Time cap: 9 minutes