Announcements
IMPORTANT!!
VIP 24/7 Membership Program is now LIVE!
Read our email for details.
Contact Karlos or John to Sign up and get your Key! IF WE DON’T GET ENOUGH INTEREST – WE WILL ELIMINATE THE PROGRAM.
NEXT WEEK’S Schedule is NOW Posted on WODIFY MAKE YOUR RESERVATIONS EARLY!
Angelino Community Fitness – CrossFit
STRENGTH
Take 20-30 minutes to set up, warm up and complete the following.
A. Front Squat: 4 x 5-6 @ 60-65% of Max — Rest 60-90 seconds in between your sets and record your in Wodify.
B. 4 ROUNDS :
– 6-8x Pendlay Rows
– 8-10x Strict Pull-Ups
– 10-20x Diamond Push-Ups
– Rest 60-90 seconds in between rounds.
Pendlay Rows : Use a moderate to heavy weight with good form and record Wodify.
Strict Pull-Ups & Diamond Push-Ups : Scale down or modify as needed.
WOD: Rx Strong WOD 8-3 (Time)
– 2x ( 1x Power Clean + 1x Push Jerk) @ WEIGHT #1
– 500m Row
– 2x ( 1x Power Clean + 1x Push Jerk) @ WEIGHT #2
– 400m Row
– 2x ( 1x Power Clean + 1x Push Jerk) @ WEIGHT #3
– 300m Row
– 2x ( 1x Power Clean + 1x Push Jerk) @ WEIGHT #4
– 200m Row
Rx+ : 115, 135, 155, 185
Rx : 95, 115, 135, 155
Scale-A : 75, 95, 115, 135
Scale-B : 55, 65, 75, 85
COOL-DOWN : Walk, Foam Roll & Smash, Couch Stretch, Wall Hang, Frog Stretch, Pigeon Stretch, etc.
