Angelino 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)
— 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!!**