Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 25-Minutes to complete the following. Rest as needed throughout each AMRAP.

A. 10-minute AMRAP:

— Submax Dips (Hardest Variations)

— Submax Strict Pulls (Rx++ Skill: Rope Climb)

B. 15-minute AMRAP (Record the lifts in Wodify):

— 5x Barbell Strict Press @75-85% of 1RM

— 5x Front Squats (Use the same weight as Strict Press – Extra Practice: Clean from the floor)

WOD: For Reps — SEE BELOW

STR B: Shoulder Press (SEE BELOW)

STR B: Front Squat (SEE ABOVE)

WOD: Metcon (AMRAP – Reps)

15-Minute AMRAP (2 x 6-minute AMRAP with a 3-minute rest in between):

— Minute 1/4: MAX Barbell Rows

— Minute 2/5: MAX Hang Power Clean

— Minute 3/6: MAX Shoulder to Overhead

** 3-Minute Rest Between both 6-minute AMRAP’s **

— Minute 10/13: MAX Barbell Rows

— Minute 11/14: MAX Hang Power Clean

— Minute 12/15: MAX Shoulder to Overhead

Barbell Rx: 95/65,+115/75,++135/85

**DO NOT DROP BARBELLS!**