01/06/2020

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 25-minutes to complete the following.

A. 8-minute Tabata:

— 2-minutes: Hand Plank to Elbow Plank

— 2-minutes: Supermans

— 2-minutes: Alternating Side Planks

— 2-minutes: V-Ups

B. Squat Cleans:

— Option #1: Find 1, 3, 5 REP MAX

— Option #2: 5×3 @ 75% or Above

** Record in Wodify!! **

WOD: For TOTAL Reps ** SEE BELOW **

WOD: Metcon (AMRAP – Reps)

10-Minute AMRAP (5×2-Minute Rounds): Complete the following every two minutes. With the remaining time, complete as many Burpees as possible before the next two minutes. Your score is total number of Burpees accumulated in the 10-minutes.

— 50m Farmers Carry — Two Weights (Rx)

— 5x Strict Pull-Ups (Rx+ Skill)

— 5x Hang Power Snatches — Each Side (Rx)

— MAX Burpees

KB: Rx 40-45/25-30, +50-55/35-40

STR B: Squat Clean (SEE ABOVE)