10/17/2016

Angelino CrossFit – CrossFit

Strength

A. STENGTH/SKILL: Take 20 minutes to complete 4-5 rounds of the following circuit.

5x Deadlift – Start at 60%, increasing no more than 5% each round.

**30 second rest**

1 minute weighted elbow plank , increasing weight each round.

**30 second rest**

15x Unbroken Pull-Up Variation (Use this time to Practice pull up variation. Don’t take anymore than 2 minutes at this station.

**1-2 minute rest to increase your weights**

Deadlift (5×5)

WOD

B. WOD

Metcon (AMRAP – Reps)

15 minute Ladder*

Rep Scheme: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1…)

Toes-To-Bar (Rx+) or V-Ups

Hang to Overhead (Rx 75/55,+95/75)

Burpee Over Bar

*Continuous count of total reps following the rep scheme shown above. Break up the 15 minutes into the following time scheme: 3 minutes of work, 1 minute rest, 3minutes of work, 1 minute rest, 3 minutes of work, 1 minute rest, 3 minutes of work.

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