11/27/2018

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

STR C: Rack Pull (***SEE ABOVE)