Angelino CrossFit – CrossFit
STRENGTH: Take about 25-minutes to complete the following.
A. Hang Power Snatch: ** RECORD IN WODIFY! ** MAX out ONLY if you haven’t found a recent MAX **
— Option #1: Find a 1, 3, or 5-REP MAX
— Option #2: 4×5 @ 75-85% of 1RM or Above
— Option #3: 4×8 @ 60-70% of 1RM or Below
B. With the remainder of time, complete 3 to 4-rounds of the following using KB or DB:
— 3x Box Jumps (Practice! — Scale as needed)
— 3x Single Leg Romanian Deadlifts (Each Side)
— 3x Bulgarian Split Squats (Each Side)
WOD: For Time ** SEE BELOW **
WOD: Metcon (Time)
— 50x Doubles (Rx+ Skill) or 90x Singles
— 5x Hang Power Clean (Rx)**
** Barbell: Rx 95/65, +115/75, ++135/85 and Above!
** Go Heavy for a Strength Building Workout.
** Go Light and up the reps to 8-10x for Muscle Endurance Workout.
** WHENEVER POSSIBLE, PLEASE DO NOT DROP/SLAM/BOUNCE THE WEIGHTS ** THANK YOU!!