12/23/2019

Angelino CrossFit – CrossFit

CROSSFIT

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

A. Double Unders:

— 5-Minute Jump Rope Practice

— 1-Minute Double Unders AMRAR **RECORD IN WODIFY**

Coach’s Note: If you do not have the Doubles, MAX OUT on Singles and indicate in the “Comments” section that you did Singles. If you can do AT LEAST 1x Double Under, I want you to try your VERY BEST to get as many Doubles as you can in that 1-minute. We will re-test this and the hope is that over time and lots of practice, you will have Double Unders!!

B. Snatch Grip Deadlift: ** RECORD IN WODIFY! **

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

— Option #2: 5×3 @ 75% of 1RM or Above

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

** GO HEAVY!! **

WOD: For TOTAL Reps ** SEE BELOW **

WOD: Metcon (AMRAP – Reps)

12-Minute AMRAP:

— 3-Minutes of: Hang to Overhead (Rx)

— 4-Minutes of: Pull-Ups (Rx+ Skill – Scale as Needed)

— 5-Minutes of: Butterfly Sit-Ups

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

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

STR A: Double-Unders (ONE-MINUTE)

STR B: Snatch Grip Deadlift (SEE ABOVE)