12/20/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take about 25-minutes to complete the following. Don’t forget to RECORD IN WODIFY!

B. Back Squats:

— Option #1: Find a NEW 1, 3 or 5-REP MAX**

— Option #2: 5×5 @75% of 1RM or Above!

— Option #3: 5×8 @ 75% of 1RM or Below!

B. With the time left, work on one of the following skills:

— Practice Double Unders (Rep Scheme: 10, 20, 30, 40, 50.. etc)

— Practice Inversions (Handstands of any Variation — get comfortable being upside down)

— Practice Kipping Pull-Ups (Note: Before Kipping you SHOULD have Strict Pull-Ups down.)

WOD: CrossFit Benchmark ** “Nancy” – For Time ** SEE BELOW ** RECORD IN WODIFY!

WOD: Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

STR A: Back Squat (SEE BELOW)

STR B: Pull-ups (1-MINUTE)

STR B: Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders