12/30/2019

Angelino CrossFit – CrossFit

CROSSFIT

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

A. Double Under: Complete as much of the ladder as you can in 5-minutes. Start with 5x, then move on to 10x.. so on and so forth. Double Unders do not have to be unbroken to move on to the next round. **RECORD IN WODIFY**

Rep Scheme: 5, 10, 15, 20, 25, 30… +5

B. Sumo Deadlift High Pull: ** RECORD IN WODIFY! **

— Option #1: Find 1, 3, or 5-REP MAX

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

— Option #3: 5×10 @ 75% of 1RM or Below

WOD: For Time ** SEE BELOW **

WOD: Metcon (Time)

CASH-IN: 600m Run

3-Rounds:

— 6x Squat Clean & Jerk (Rx)

— 9x Ring Dips (Rx+ Skill – Scale as Needed)

CASH-OUT: 600m Run

Barbell: Rx 95/65, +115/75, ++135/85

** PLEASE DO NOT DROP/SLAM THE WEIGHTS! ** THANK YOU! **

STR A: Double-Unders (5-MINUTE LADDER)

STR B: Sumo Deadlift High Pull (SEE ABOVE)