01/04/2018

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: For a total of 18-minutes, Every 3-Minutes (EMOM) complete the following complex. Athletes can pick one weight to stick with for the entire time OR increase weight throughout.

3x Power Clean Complex:

— 1x Deadlift

— 2x Power Shrugs

— 1x Hang High Pulls

— 2x Hang Power Clean

— 1x Power Clean

WOD: Krystal’s Birthday WOD – For Time (20-minute Cap)

— 33x KB Deadlifts

— 33x Russian Twist (Each Side)

— 33x Russian KB Swings

— 33x Russian Twist (Each Side)

— 33x Hand Release Push-Ups

— 33x Russian Twist (Each Side)

— 33x KB Sumo Deadlift High Pulls

— 33x Russian Twist (Each Side)

KB:

— Rx 40-45/25-30

— Rx+ 50-55/35-40

Russian Twist Plate:

— Rx 35/25

— Rx+ 45/35

STR A: Hang Power Clean (SEE ABOVE)

STR A: Power Clean (SEE ABOVE)

WOD: Metcon (Time)

SEE ABOVE