12/19/2018

Angelino CrossFit – CrossFit

CROSSFIT

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

A. Complete 5-Supersets using the following rep scheme: 15, 12, 9, 6, 3x of

— Bench Press – Start @ 60-65% of your 1-REP MAX and increase each round.

— Bent Over Rows – Start @ 60-65% of your 1-REP MAX and increase each round.

** REST 1 to 2-minutes at the end of each round **

** Record heaviest lifts in Wodify! (1×3) **

B. Complete as many rounds as you can of the following with the time left:

— 50m Overhead Plate Carry (GO HEAVY!)

— 10 to 12x Strict Leg Raises/Toes-To-Bar/Knee Raises

— 8 to 10x 3-second Descent Push-Ups (Advance Skill: Clap Push-Ups)

— 6 to 8x Strict Chin-Ups

WOD: For Rounds and Reps

15-minute AMRAP: 4, 6, 8, 10, 12, 14…

— 4x Box Jumps (Rx 24/20,+30/24)

— 4x Shoulder-To-Overhead (Rx 95/65,+115/75)

— 4x Hang Power Cleans

STR A: Bench Press (SEE ABOVE)

STR A: Bent Over Row (SEE ABOVE)

WOD: Metcon (AMRAP – Rounds and Reps)

SEE ABOVE