10/26/2018

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: 20 to 25 minutes to complete the following.

A. Sumo Deadlifts: Start @ 40-50% of 1RM and increase each round. Last 4-sets should be your working sets. Record heaviest lift in Wodify. For Bonus.. Shrug Barbell as many time as you can after the last rep of each set.

— 15, 12, 10, 8, 8, 6, 6x

B. If you finish early, Superset the following as many times as you can.

— 8x Kipping Pull-Ups (Practice)

— 8x Good Mornings (Use Barbell)

— 50m Overhead Plate Carry (Go Heavy!)

WOD: For Time

— 300m Run

— 50x Hand Release Push-Ups

— 40x Sumo Deadlift High Pulls (Rx 95/65,+115/75)

— 500m Run

— 40x American KB Swings (Rx 40-45/26.5,+50-55/35)

— 50x Butterfly Sit-Ups

— 300m Run

STR A: Sumo Deadlift (SEE ABOVE)

WOD: Metcon (Time)

SEE ABOVE

STR B: Good Mornings (SEE ABOVE)