12/31/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 25-minutes to complete the following.

A. 12-minute Tabata:

— Minute #1: Bicycles

— Minute #2: Russian Twists (Use Any Weight of Choice)

— Minute #3: Hand-offs

— Minute #4: Rotating Planks

B. Complete 5-Rounds of the following. ** Record Deadlifts in Wodify!! **

— Option #1: 5x Deadlifts @75-85% of 1RM + Superset with 10x Russian Swings

— Option #2: 10x Deadlifts @ 55-65% of 1RM + Superset with 10x Russian Swings

WOD: For Total Reps ** SEE BELOW **

WOD: Metcon (AMRAP – Rounds and Reps)

10-Minute AMRAP: Every 2-Minutes compete 1-round of the following 3 exercises. With the remaining time, accumulate as many Hang Power Snatches as you can. The number of Hang Power Snatches at the end of the 10-minutes is your final score.

— 5x Burpees

— 20x Double Unders (RX+) or 60x Singles

— 10x Toes-To-Bar (Rx+ Skill — Scale as Needed)

— MAX Hang Power Snatches (Rx)

Barbell: Rx 95/65, +115/75 ** PLEASE DO NOT DROP/SLAM THE WEIGHTS! ** Thank you!!

STR B: Deadlift (SEE ABOVE)