11/07/2016

Angelino CrossFit – CrossFit

Strength

A. STRENGTH/SKILL: 25 minute cap to complete the following.

a. 5 rounds of the following two lifts, alternating between the two. Start both lifts @ 40-50%, increase weight each round:

5x Strict Press

5x Back Squat

b. If there is time left, complete the following on your own.

3 minute AMRAP:

15x Weighted V-Ups

5x Hand-Release Burpees

Shoulder Press (5×5)

Strict Press

Back Squat (5×5)

WOD

B. WOD

Metcon (AMRAP – Reps)

12 minute AMRAP; perform as many reps as you can every minute for each motion. Alternating between motions every minute.

a. Hang to Overhead (Rx 65/45,+95/75)

b. Hand-Release Push-Up

c. Thrusters (Same as H2O)

d. Singles (Rx+ Double-Unders)

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