12/03/2018

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 20 to 25-minutes to complete the following.

A. Take 15-Minutes or less to find a 1-REP MAX for the “Zercher Squat”

— Record in Wodify!

— Beginner Option: Complete sets of 5x Zercher Squats increasing weight throughout.

B. With the remainder of the time, complete 3 to 5-Rounds of the following.

— 8-12x Lateral Box Jumps (Total, 4-6 each side)

— 8-12x Jefferson Curls (stick we with relatively light weight)

— 25m Sprint and walk back for recovery

— Repeat

WOD: For Rounds and Reps

15 Minute AMRAP – Rep Scheme: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10…

— Butterfly Sit-Ups

— KB/DB Clean and Press (Rx 40-45/26-30, +50-55/35-40)

— Plank to Push up Position

STR A: Zercher Squat (SEE ABOVE)

WOD: Metcon (AMRAP – Rounds and Reps)

SEE ABOVE