12/09/2018

Angelino CrossFit – CrossFit

CROSSFIT

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

A. Back Squats: 15, 12, 9, 3, 3, 3, 3, 3, 3x

— 6×3 @ 85-90%

— Rest and Stretch in between sets.

— Record in Wodify!

B. With the remainder of time, complete as many sets as you can of the following:

— 5 to 10x Zecher Squats (Increase weight throughout)

— Superset with L-Sit Hold for a told of 30-seconds (accumulate time by breaking it up into smaller time intervals) – Modify as needed

— Record in Wodify!

WOD: ACF Holiday WOD – “Eight Days of Hanukkah” – For Time

SEE BELOW

STR A: Back Squat (SEE ABOVE)

STR B: Zercher Squat (SEE ABOVE)

WOD: Eight Days of Hanukkah (Time)

Complete the descending ladder.

Rep Scheme: 8, 7, 6, 5, 4, 3, 2, 1x of..

— Thrusters (Rx 95/65,+115/75)

— Pull-Ups (Rx+ No Assistance)