12/16/2018

Angelino CrossFit – CrossFit

CROSSFIT

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

A. Deadlifts: Complete as much as you can of the following, making sure to increase weight up to your Bodyweight (or higher).

— 2×10 @ 50% f Bodyweight

— 3×8 @ increase

— 4×6 @ increase

— 5×4 @ Bodyweight or Higher

**Experienced Athletes: Superset each set of Deadlifts with 5x Pull-Ups (any variation).

B. If you finish early and there is time left, complete as many sets as you can of the following Superset:

— 10x Front Rack Lunges

— 10x Push-UPs or Ring Dips

** REST 1-minute **

WOD: Angelino CrossFit Benchmark — “Pancake” — SEE BELOW

STR A: Deadlift (SEE ABOVE)

STR B: Front Rack Lunge (SEE ABOVE)

WOD: Pancake (Time)

3-Rounds – Rep Scheme: 21-15-9 = X

— X Thrusters (Rx 95/65,+115/75)

— 50m Single Arm Farmer’s Carry (Rx 40-45/25-30,+50-55/35-40) – Switch Hands at the Corner

— X Burpee Over Bar