Angelino CrossFit – CrossFit
STRENGTH: Take about 25-minutes to complete the following.
A. Sumo Deadlift:
— Option #1: Build up to a heavy 3-REPS
— Option #2: 5×5 @ Stay @ 85-95%
— Option #3: 5×10 @ Stay @ 60-70%
B. With the remainder of time, complete as many sets as you can of the following using one barbell staying at one set weight:
— 8x Front Rack Alternating Lunges (Total)
— 8x Bent Over Rows
— 8x Dips (Most challenging variation)
WOD: For Rounds and Reps ** SEE BELOW **
WOD: Metcon (AMRAP – Rounds and Reps)
— 5x Push Jerks (Rx)
— 50m KB/DB Mix Carry** (Completes the Round)
** 1-weight in FRONT RACK and 1-weight in in the FARMERS position.
KB/DB: Rx 40-45/25-30, +50-55/35-40
Barbell: Rx 95/65, +115/75, ++135/85 — DO NOT DROP BARBELLS!
KB/DB: RX 40-45/25-30, +50-55/35-40