12/19/2019

Angelino CrossFit – 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)

MB: 20/14

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