12/06/2019

Angelino CrossFit – 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)

10-Minute AMRAP:

— 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

STR A: Sumo Deadlift (SEE ABOVE)