Angelino CrossFit – CrossFit
CROSSFIT
***NOTE FROM COACH KARLOS: Hey guys!! If you attend class yesterday, on Monday, November 26th, you may have notice that I did not have a place for you to record your 3-REP MAX on the “Rack Pulls” … I went ahead and added to todays program so if you remember what you lifted, record it now!! 🙂
STRENGTH: Spend 20 to 25 minutes on the following.
A. Strict Shoulder Presses: 6×4 @ 75-80%
— Use 3-Warm Up Rounds (10, 8, 6x) to build up to percentage.
— Record in Wodify!
B. Complete as much as you can of the following: Rep Scheme: 15, 12, 9x
— Narrow Upright Rows**
— Push Press**
— 30 to 60-second plank
** Use the same weight for both lifts. Increase weight each round.
WOD: For Time
3-Rounds:
— 15x Box Jumps (Rx 24/20,+30/24)
— 500m Run
— 15x Deadlift (Rx 185/135,+225/155)
STR A: Shoulder Press (SEE ABOVE)
WOD: Metcon (Time)
SEE ABOVE
