Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 25 to 30-minutes to complete the following.

The CrossFit Total: Find a 1-REP MAX for the following lifts — SEE BELOW —

** Birthday Request: Replace Strict (Shoulder) Press with the Power Clean.

** Beginners, complete 5-SETS of 5-10 REPS (depending on weight) of each lift increasing weight throughout. Ask the coach for recommendations.

** Record in Wodify!

WOD: Brad’s Birthday WOD — CrossFit Benchmark — “Diane” — SEE BELOW

HAPPY BIRTHDAY BRAD!

STR: The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)

STR: Power Clean (SEE ABOVE)

WOD: Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups