11/20/2019

Angelino CrossFit – CrossFit

CROSSFIT

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

A. Long Jumps: **Less experienced athletes can practice Box Jumps instead.

— Option #1: Go for a MAX Distance Long Jump or **MAX Height for Box Jump

— Option #2: Cover as much distance as possible with 5x Long Jumps, allow for three attempts

— Option #3: 5×5 at a set height for Box Jump

B. With the time left, complete at least 6-Supersets of the following. Start at a medium weight and increase throughout the 6-rounds. Record heaviest lifts in Wodify!

— 8x Front Rack Lunges (Total @ a challenging weight)

— 45 to 60-second Front Rack Hold (Use Front Rack Lunge weight)

— 8x Good Mornings (Use same weight as Lunges.. if too heavy, take weight off)

— REST 1 to 2-minutes

WOD: Steve’s Birthday ** CrossFit Benchmark ** “Fran” — For Time ** SEE BELOW **

** HAPPY BIRTHDAY STEVE! **

WOD: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

STR B: Front Rack Lunge (SEE ABOVE)

STR B: Good Mornings (SEE ABOVE)