11/12/2018

Angelino CrossFit – CrossFit

CROSSFIT

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

A. Find a 3-REP MAX for the Front Squat. Allow for 3 FAIL ATTEMPTS before moving on. Make sure to record in Wodify!

B. With the time left, complete as many sets as you can of the following using the same barbell (& weight) for all three movements:

— 10x Front Rack Lunges (5x Each Side)

— 45 to 60-second Overhead Barbell Hold

— 5x Good Mornings (Go Sloooow!)

WOD: Veterans Day WOD ** SEE BELOW **

STR A: Front Squat (3-REP MAX)

WOD: Armistice (AMRAP – Rounds and Reps)

11 minute AMRAP:

— 11x Power Cleans (Rx 135/95)

— 11x Burpees Over the Bar

— 19x Deadlifts

— 18x Pull-Ups (No Assistance)
Veterans Day has been observed since 1954 by the U.S. and its origins date back to Armistice Day 1918, which marked the cessation of hostilities on the Western Front in WWI. Veterans Day preserves the historical significance of the 11/11/1918, but also focuses attention on the important purpose of Veterans Day: A celebration to honor America’s veterans for their patriotism, love of country, and willingness to serve and sacrifice for the common good. WOD for Warriors is held yearly on the 11th month, 11th day and 11th hour to celebrate the service of all U.S. military Veterans in a meaningful way within their own communities.

The significance of the repetitions in this workout can be seen in the layout where the 11 min AMRAP, 11 power cleans and 11 burpees over the bar represent the 11th month, 11th day and 11th hour while the 19 deadlifts and 18 pull ups represent the year 1918, Armistice Day.