Angelino CrossFit – CrossFit


STRENGTH: Spend about 25-minutes to complete the following.

A. Split or Push Jerk (Determine by Skill Level):

— Option #1: Find a 3 REP-MAX

— Option #2: 5×3 @ 80-85% of 1RM

— Option #3: 5×5 @ 70-75% of 1RM

** Beginners: Practice the Jerks by completing sets of 5 or more reps at a light to moderate weight.

B. With the time left, complete 3 to 4 sets of the following:

— 5x Behind the Neck Strict Shoulder Press (Moderate weight – Modify with DB’s)

— 5x Good-mornings (Moderate weight)

— 5x Single Leg Hip Bridges (Each Side with 1-second Pause @ Top)


WOD: Metcon (AMRAP – Reps)

12-minute AMRAP: Complete as many reps as possible. Athlete must run 50-meters after every 50x reps of any given movement. Your rep count is continuous from one movement to the next.

— Minute 0:00-4:00: Alternating Russian Swings (Rx)

— Minute 4:00-8:00: Overhead KB Hold Alternating Lunges (Rx)

— Minute 8:00-12:00: Sumo Deadlift High Pulls (Rx)

Barbell: Rx 40-45/25-30, +50-55/35-40

STR A: Push Jerk (SEE ABOVE)

STR A: Split Jerk (SEE ABOVE)