12/10/2019

Angelino CrossFit – CrossFit

CROSSFIT

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

A. Deadlifts: Starting today with the Deadlift.. we will be testing out our 1, 3, and 5-REP MAX for the main lifts. As coaches, we will be reminding you and making sure that you are recording your lifts. Come 2020, we can gauge how much stronger you’ve gotten from one year to the next. So.. don’t forget to record in WODIFY!! I encourage you to use the “Comment/Note” section to write down anything you want to remember in the future.

— Option #1: Find a NEW 1, 3 or 5-REP MAX**

— Option #2: 5×5 @75% of 1RM or Above!

— Option #3: 5×10 @ 75% of 1RM or Below!

B. With the time left, complete 3 to 4-Rounds of the following. Make sure to use medium to heavy weights — challenge yourself!

— 8x Single Arm DB Rows (Each Side) — Use bench or box for support.

— 8x Seated Shoulder Presses (Use DB or KB)

— 8x Standing Shrugs with 2-second Pause at the Top (Use 2x DB/KB)

WOD: For Time ** SEE BELOW **

WOD: Metcon (Time)

4-Rounds:

— 200m Run

— 15x Goblet Squats (Rx)

— 100m Farmers Carry (Rx – Use two weights)

— 5x Hang Squat Cleans (Rx)

KB/DB: 40-45/25-30, +50-55/35-40

Bar: Rx 95/65, +115/75, ++135/85 or Above!

** DO NOT DROP BARBELLS! **

STR A: Deadlift (SEE BELOW)