Angelino 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)
— 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