11/14/2018

Angelino CrossFit – CrossFit

CROSSFIT

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

A. Using 80% of your 1-REP MAX for your Back Squat and Deadlift, complete the following in an explosive manner.

— 5×5 Box Back Squats (Use Back Squat %)

— 5×3 Sumo Deadlifts (Use Deadlift %)

B. If you finish early and there is time left, complete as many rounds of the following:

— 1-minute Handstand Practice (Any Variation)

— 10x Squat Drop into a Jump

— 1-minute DB/KB Shrugs (go heavy!)

— 10x Hollow Rocks

— REST 1 to 2-minutes

WOD: For Rounds and Reps

16-minute AMRAP (Including rests):

— 12x Box Jumps (Rx 24/20,+30/24)

— 12x Russian KB Swings (Rx 40-45/26.5,+50-55/35)

— 12x Wall Balls (Rx 20-25/14-16)

Time Scheme:

— 3-MINUTE AMRAP

— REST 1-MINUTE

— 3-MINUTE AMRAP

— REST 2-MINUTES

— 3-MINUTE AMRAP

— REST 1-MINUTE

— 3-MINUTE AMRAP

WOD : Metcon (AMRAP – Rounds and Reps)

SEE ABOVE

STR A: Back Squat (SEE ABOVE)

STR A: Deadlift (SEE ABOVE)