11/08/2018

Angelino CrossFit – CrossFit

CROSSFIT

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

Complete [A] and [B] in an explosive manner, increase weight throughout, and record heaviest lift in Wodify!

A. 4×4 Front Squats @ 75-80%

— Superset with 8x Kipping Pull-Ups (Rx+ Chest-to-Bar)**

B. 4×4 Back Squats @ 75-80%

— Superset with 8x Handstand Push-Ups (Rx+ Strict)**

** Modify the gymnastic skills as needed with any other variation.

WOD: Adela’s Birthday WOD – For Time

4-Rounds:

— 32x Double Unders (Rx+ Skill) or 86x Singles

— 11x Chest-to-Floor Push-Ups (Lock the elbows at the top!)

— 8x Squat Cleans (Rx 115/75,+135/85,++155/95)

STR A: Front Squat (SEE ABOVE)

STR B: Back Squat (SEE ABOVE)

WOD: Metcon (Time)

SEE ABOVE