Angelino CrossFit – CrossFit


STRENGTH: Take 25 to 30-minutes to complete the following.

A. Find a 3-REP MAX for the Power Clean:

— Allow for 3-FAILED ATTEMPTS before moving on.

— Record in Wodify!

** Beginners: Work on 5x Power Clean at a time; increasing weight throughout and focusing on form.

B. If you finish early and there is time left, superset the following as many times as possible.

— 10x DB Chest Presses

— 10x Pull-Overs

— 10x Ring Dips or 15x Tricep Dips

WOD: CrossFit Benchmark WOD – “Helen” For Time


— 400m Run

— 21x American KB Swings (Rx 55/35)

— 12x Pull-Ups (Rx No Assistance)

STR A: Power Clean (SEE ABOVE)

WOD: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups