12/05/2018

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 25 to 30-minutes to complete the following.

A. Deadlifts: Complete the following 8-SETS of Deadlifts, increasing weight as you decrease reps. The last four-sets are your working sets and should be done at your heaviest. Record heaviest set(s) in Wodify.

— 12-10-8-8-4-4-4-4x

B. With the remainder of the time, superset the following as many times as you can.

— 8-10x Single-Leg Romanian Deadlifts (Total) – Use a single weight of choice, except barbell.

— 8-10x Jumping Lunges (Total) – Back Knee to Floor

— 8-10x Side Lunges (Total) – Use a Weight Goblet Style

WOD: For Rounds and Reps (12 PTS PER ROUND)

9-Minute AMRAP:

— 3x Pull-Ups

— 4x Thrusters (Rx 95/65,+115/75)

— 5x Hand Release Push-Ups

CASH-OUT: 3-minute of MAX Touch N’ Go Power Cleans (Include in Final Score – Every 12-Power Cleans = 1-Round)

STR A: Deadlift (SEE ABOVE)

WOD: Metcon (AMRAP – Rounds and Reps)

SEE ABOVE