12/13/2019

Angelino CrossFit – CrossFit

CROSSFIT

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

A. 9-Minute EMOM (Every minute on the Minute — 40-seconds ON & 20-seconds OFF):

— Minute #1: MB Cleans (Practice FORM & TECHNIQUE!)

— Minute #2: Push-Ups (Most Challenging Variations)

— Minute #3: Double Unders (Scale with Singles)

B. Push-Press: ** RECORD IN WODIFY! **

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

— Option #2: 5×3 @ 75% of 1RM or Above

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

WOD: For Total Reps ** SEE BELOW **

WOD: Metcon (AMRAP – Reps)

9-minute AMRAP (Score is Total Reps):

— 0:00-1:00 & 8:00-9:00 Burpees

— 1:00-2:00 & 7:00-8:00 Sumo Deadlift High Pulls (Rx)

— 2:00-3:00 & 6:00-7:00 Burpees Over Bar

— 3:00-6:00 Ground to Overhead (Rx)

Barbell: Rx 95/65, +115/75

** DO NOT DROP BARBELLS ** ESPECIALLY LIGHT/SKINNY PLATES ** THEY CAN BREAK!)

STR B: Push Press (SEE ABOVE)