Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 20 to 25-minutes to complete the following.

A. Build up to a 3-REP MAX Split or Push Jerk (whichever feels stronger).

— Allow for 3-FAILED attempts.

— Beginners: Practice the Jerks by completing 10-sets of 5-REPS at a moderate weight.

B. With the time left, complete as many supersets the following exercises:

— 8x Seated Dumbell Press

— 10x Reverse Dumbell Flys

— 12x Band Pull Aparts

— Submax Dips (Hardest Variation)

WOD: SEE BELOW

STR A: Push Jerk (SEE ABOVE)

STR A: Split Jerk (SEE ABOVE)

Metcon (Time)

1-Round:

— 300m Farmers Carry (Rx 40-45/26.5-30,+50-55/35-40)

— 30x Kettelbell Push Press (Each Side)

— 200m Front Rack Carry (Switch at 100m)

— 20x Hang Kettelbell Cleans (Each Side)

— 100m Overhead Kettlebell Carry (Switch at 50m)

— 10x Goblet Squat Thrusters

CASH-OUT: 300m Run