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!**
