11/08/2019

Angelino CrossFit – CrossFit

CROSSFIT

LAST OPEN WORKOUT! ** Some of you that are participating in the CrossFit Games Open may have to get judge during the STRENGTH portion of the class. If you have time (and energy) after the WOD, you can work on the “STRENGTH” portion of class.

STRENGTH: Take about 20 to 25-minutes to work on the following.

A. Deadlifts:

— Option #1: 5×12 @ 55-70% of 1RM

— Option #2: 5×5 @ 75-85% of 1RM

**RECORD IN WODIFY**

B. Go for 3-Rounds:

— 8x Good Mornings (Use Moderate Weight)

— 20x Dumbell Lunges (Use 2x DB)

WOD: CrossFit Games Open 20.5 ** For Time ** SEE BELOW **

STR A: Deadlift (SEE ABOVE)

WOD: Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

WOD: Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)

For time, partitioned any way:

40 chin-over-bar pull-ups

80-cal. row

120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.

Time cap: 20 min.