11/28/2016

Angelino CrossFit – CrossFit

STRENGTH

A. STRENGTH: Take 20 minutes to complete 4 to 5 rounds of the following.

5x Paused Back Squats – 5 Second hold at the bottom of the squat. Start at 65-70% increasing up to only 75-80%.

5x Strict Toes-To-Bar

100m Farmer’s Carry with 2 plates using the pinch grip.

NEW ROUTE: The 100 meter route starts at the gym doors to the Harvest Moon patio fence and back. You will need to turn back around at the corner/side of the patio fence closes to the gym.

Back Squat (5 second pause)

WOD

B. Austin’s (Bowie) Birthday WOD

Metcon (AMRAP – Reps)

11 Minute AMRAP; continuous count for total number of reps.

3 Minutes of…

11x Box Jumps (Rx 24/20,+30/24)

27x Touch N’ Go Deadlifts (Rx 95/65,+115/85)

2 Minutes of…

23x Squat Cleans

93x Jumping Jacks

1 Minute Hollow Rock Hold

2 Minutes of…

93x Jumping Jacks

23x Squat Cleans

3 Minutes of…

27x Touch N’ Go Deadlifts

11x Box Jumps

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