Angelino CrossFit – CrossFit
STRENGTH: Take about 25-minutes to complete the following.
A. Push-Ups: Complete as many Air Squats as you can in 1-MINUTE. Make sure to RECORD IN WODIFY!!
B. 6-Minute EMOM (40-seconds ON ** 20-seconds OFF):
— Minute 1, 3, 5: Left Side Windmills
— Minute 2, 4, 6: Right Side Windmills
** Don’t go to heavy on the weights unless you’ve got the form down — quality over quantity! **
C. Rack Pulls: With the time left, complete one of the following. Use the Deadlift MAXES to determine percentage for the Rack Pull. As always, don’t forget to RECORD in WODIFY!
— Option #1: 5×3 @ 75% of 1RM or Above
— Option #2: 5×5 @ 75% of 1RM or Below
WOD: For Total Reps ** SEE BELOW **
WOD: Metcon (AMRAP – Rounds and Reps)
9-Minute AMRAP-EMOM: 3×3-Minute Rounds — Every 3-minutes the Athlete must complete 2-rounds of the following 2-exercises listed below. After the 2-rounds are completed, the Athlete must complete as many MB CLEANS as possible, with the remaining time of the current 3-minutes.
2-Rounds to complete every 3-minutes:
— 5x Touch N’ Go Deadlifts (Rx)
— 4x Touch N’ Go Power Cleans (Rx)
— MAX OUT MB Cleans until next round (Rx)
Barbell: 95/65, +115/75, ++135/85 (Only if you can Touch N’ Go — Check in with Coach if you are not sure)
STR C: Deadlift (SEE ABOVE)
STR C: Rack Pull (SEE ABOVE)
STR A: Air Squat
MAX Reps in 1-MINUTE