12/26/2016

Angelino CrossFit – CrossFit

STRENGTH

A. STRENGTH: Complete sets of lifts in the order shown taking no more than 20 minutes. Start each motion at the given percentage of your 1 REP MAX of your STRICT press. Increase the weight on each set. Record your heaviest complete set (without failing).

3×5 Strict Press – Start @ 50%

3×5 Push Press – Start @ 60%

5×3 Push Jerk – Start @ 70%

5×3 Split Jerk – Start @ 70%

Shoulder Press (Strict)

Push Press

Push Jerk

Split Jerk

WOD

B. WOD: Total Rounds and Reps

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as you can of the ladder in 10 minutes.

1-2-3-4-5-6-7-8-9-10…

Box Jumps (Rx 24/20,+30/24)

Hand Release Push Ups

Wall Balls (20/14,+20)