12/10/2018

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 20 to 25-minutes to complete the following.

A. Snatch Grip Deadlifts: 10, 8, 5, 5, 5, 5, 5x

— 5×5 @ 70-80% of 1RM

— Rest & Stretch between sets.

— Record in Wodify!

B. Complete as many Supersets as possible of

— 100m Farmers Carry (GO HEAVY!)

— Accumulate 30 to 60-Second Dead Hang

— 100m Overhead Carry (GO HEAVY!)

**Rest 1-Minute**

WOD: ACF Benchmark WOD – “The Freezer”

SEE BELOW

WOD: The Freezer (Time)

For Time (Rx 40-45/12kg,+50-55/35)

7-Rounds:

— 10x Goblet Squats

— 5x Push-Ups (Rx+ Handstand Push-Ups)

— 10x American KB Swings

— 5x Pull-Ups (Rx+ No Assistance-Kipping OK)

STR A: Snatch Grip Deadlift (SEE ABOVE)