Angelino CrossFit – CrossFit
STRENGTH: Take 23-minutes to complete the following.
A. Complete 6-supersets of the following.
— 2x Back Box Squats @ 80-90% of your Back Squat 1-REP MAX
** Warm up to working weight first
** All 6-sets should be at your “working” weight.
— 2x Box Jumps
** Warm up to a height that is relatively challenging and stick with that weight for your 6 “working sets”
B. Superset the following as many times as you can with the remaining time.
— Submaximal** Strict Pull Ups/Ring Rows (various variations)
** Do not max-out… so if MAX out amount is 10, cut-off Pull-ups at 7 or 8 GOOD pull-ups.
— 2-5x Hanging Complex:
** Dead Hang + Knee Raise + L-Position (Advance athletes can ADD a Strict Toe to Bar from the L-Position)
— 10-15x Side Plank Plus Twist (Each Side)
WOD: Andrew P.’s Birthday WOD — SEE BELOW —
STR A: Back Squat (SEE ABOVE)
STR A: Box Back Squat (SEE ABOVE)
WOD: Metcon (AMRAP – Reps)
Andrew P.’s Birthday WOD:
15-Minute AMRAP (**Total Burpee Reps)
First complete 2-Rounds:
— 23x Goblet Squats (Rx 40-45/25-30,+50-55/35-40)
— 89x Clapping Jumping Jacks (You MUST clap above the head)
— 30x V-Ups
**AND THEN… With the time left, complete as many Burpees as you can. The number of completed Burpees will be your final score.