Angelino 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