Angelino CrossFit – CrossFit

CROSSFIT

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

A. Take 15-minutes to build up to a heavy 5-REPS for the Bench Presses.

— Record in Wodify!

— Advance Athletes: Can build up to a 3-REP MAX — Work with a partner/spotter.

B. With the remainder of time, Superset the following:

— 5x Good Mornings (Start light to moderate weight and increase throughout)

— 5x Strict Handstand Push-Ups (Or any other hardest inversion variation)

— 5x Front Rack Lunges (Each Side – Use the same weight as the Good Mornings)

— REST & REPEAT

WOD: For Total Reps — SEE BELOW —

STR: Bench Press (SEE ABOVE)

WOD: Metcon (AMRAP – Reps)

15-minute AMRAP:

Complete 5-Rounds of:

— 5x Hang Power Cleans

— 3x Thrusters

— 5x Bent Over Rows

— 3x Thrusters

Then with the remainder of the time AMRAP for Score:

— MAX Air Squats (Full Squat – Must break parallel!!!)

Bar: Rx 75/55,+95/65,++115/75