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:
21 Kettlebell Swings, 53# / 35#