11/15/2019

Angelino CrossFit – CrossFit

CROSSFIT

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

A. Split & Push Jerks: Complete one of the following options for one the JERK-lifts. Go by your skill level to determine which lift you will work on today. Ask the coach if you are not sure. Take the barbell from the floor or use racks (especially if you are going heavy) and record in Wodify.

— Option #1: Build up to 1 Heavy Rep

— Option #2: 5×2 @75-90% of 1RM

— Option #3: 5×5 @ 70-85 of 1RM

B. Complete at least 3-Rounds using barbells or dumbbells (feel free to mix it up!):

— 9 to 12x Upright Rows

— 9 to 12x Seated Shoulder Presses

WOD: For Time ** SEE BELOW **

WOD: Metcon (Time)

CASH-IN: 500m Run

10-Rounds:

— 5x Bent Over Rows

— 5x Hang Power Cleans

CASH-OUT: 500m Run

Bar: Rx 95/65, +115/75, ++135/85 or Above!
WOD Xpress: 5-Rounds

STR A: Push Jerk (SEE BELOW)

STR A: Split Jerk (SEE BELOW)