11/29/2018

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 25-minutes to complete the following.

A. 6×4 Back Squat @ 80% of 1-REP MAX

— Warm-up with 3 to 4 rounds to reach your 80%

— Record in Wodify!

B. 5×2 Sumo Deadlift @ 85% of your Deadlift 1-REP MAX

— Record in Wodify!

— Superset each round with 5 to 10x Pull-Ups (or Ring Rows)

C. Use the rest of the time to practice Handstands!

WOD: For Time

Rep Scheme: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1x of…

— Touch N’ Go Power Clean & Press (Rx 95/65,+115/75) ***

— Burpee Over Bar

CASH-OUT: 55x Toes-To-Bar (Rx+) or Knee Raises

***(5-BURPEE PENALTY if you drop barbell anywhere from the shoulders and up)

STR A: Back Squat (SEE ABOVE)

STR B: Sumo Deadlift (SEE ABOVE)

STR B: Deadlift (SEE ABOVE)

WOD: Metcon (Time)

SEE ABOVE