11/25/2019

Angelino CrossFit – CrossFit

CROSSFIT

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

A. Power Cleans:

— Option #1: Find a new 1-REP MAX

— Option #2: 5×5 @ 75-85%

— Option #3: 5×9 @ 50-60%

**RECORD IN WODIFY!

B. With the time left, complete at least 3-Rounds of the following:

— 11x Hip Raises

— 11x Romanian Deadlifts

— 11x Hang Power Shrugs

** Use one barbell staying at one weight for all 3 lifts.

WOD: Rico’s Birthday ** For Total Rounds and Reps ** SEE BELOW **

WOD: Metcon (AMRAP – Rounds and Reps)

Rico’s Birthday WOD ** Birthday Cake Not Included in Score **

11-Minute AMRAP:

— 9x Hand Release Push-Ups

— 9x Touch N’ Go Deadlifts (Rx)

— 9x Burpees

— 9x Hang to Overheads (Rx)

— 9x Stirct Pull-Ups (Rx+ Skill)

Birthday Cake: 74x Weighted Sit-Ups (Athlete’s Choice on Weight)

Barbell: Rx 95/65,+115/75, ++135/85 ** DO NOT DROP BARBELLS **

STR A: Power Clean (SEE ABOVE)