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 **
