Angelino CrossFit – CrossFit

CROSSFIT

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

A. Bench Press (Record in Wodify!)

— Option 1: 6×3 Bench Press @ 80-85% of your 1-REP MAX

— Option 2: 5×5 Bench Press @ 70-80%

— Option 3: 3×10 Bench Press @ 60-70% (Superset each set with 15 to 20x Push-Ups)

B. With the remaining time, Superset the following with the time left over:

— 5x Windmills (Each Side – Use a challenging weight)

— 30 to 60-second Hollow Holds (May hold weight)

— 5x Knee Raise + L position + Toe to Bar (RX+ – Modify as needed)

WOD: For Rounds and Reps — SEE BELOW

STR A: Bench Press (SEE ABOVE)

WOD: Metcon (AMRAP – Rounds and Reps)

14-Minute AMRAP:

— 50m Overhead Plate Carry (Starts Each Round)

— 8x Single Arm Clean & Jerk (Total)

— 4x Goblet Squats

— 8x Single Arm Snatches (Total)

— 4x Goblet Squat Thrusters

— 50m Overhead Plate Carry (Completes the Round)

KB or DB: Rx 40-45/26.5-30, +50-55/35-40