01/10/2019

Angelino CrossFit – 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)

5-Rounds:

— 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!!

STR A: Hang Power Snatch (SEE ABOVE)