11/21/2019

Angelino CrossFit – CrossFit

CROSSFIT

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

A. Complete the following Superset Ladder for the Deadlift. Start really light to moderate weight for the set of 15-reps and increase weight each round until you build up to a heavy set of 5-REPS. Record your heaviest lift in WODIFY! If there is time left, you have the option of completing the BONUS round (see below). Do not include warm-up sets as part of your working sets.

Rep Scheme: 15-10-10-5-5-5 [Bonus: 5-5] of..

— Deadlifts (Increase weight each round)

— REST and Stretch between sets.

B. If you finish part A and there is time left, complete 4 to 5-rounds of the following. Use a barbell for both lifts choosing an appropriate but challenging weight for both.

— 30-second Hollow Rock Hold

— 5x Hip Raises (5-second pause at the top)

— 5x Bent Over Rows (3-second pause at the top)

WOD: For TOTAL Reps ** SEE BELOW

WOD: Metcon (AMRAP – Reps)

14-minute AMRAP:

— 25x Wall Balls (Rx)

— 50x MB Sit-Ups (Rx)

— 25x MB Cleans (Rx)

— 100m Overhead MB Carry (Rx) ** Completes the round – Does NOT count for points!

MB: Rx 20/14

**PLEASE DO NOT CARRY MED BALLS (MB) BY THE STRAPS!!**

STR A: Deadlift (SEE ABOVE)