12/21/2018

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 25-minutes to complete the following.

A. 7×3 Back Squat @ 80% of 1-REP MAX

— Warm-up with 3 to 4 rounds to reach your 85%

— Record in Wodify!

B. 5×3 Sumo Deadlift @ 90% of your Deadlift 1-REP MAX

— Record in Wodify!

— Superset each round with 5 to 10x Pull-Ups (or Ring Rows)

C. Use the rest of the time to practice Pistols!

WOD: For Total Reps

15-Minute AMRAP:

— 4-Minutes MAX Air Squats + Bear Crawl Steps

— REST 1-MINUTE

— 5-Minutes MAX Chest To Floor Push-Ups + Pull-Ups

— REST 2-MINUTES

— 3-Minutes MAX V-Ups + Supermans

STR A: Back Squat (SEE ABOVE)

STR B: Sumo Deadlift (SEE ABOVE)

STR B: Deadlift (SEE ABOVE)

WOD: Metcon (AMRAP – Rounds and Reps)

SEE ABOVE