01/13/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 20 to 25-minutes to complete the following.

A. 5×3 Snatch High Pulls @ 110% of 1RM Snatch

B. Superset the following as many times as possible

— 5x Good Mornings (use same weight as your Snatch High Pulls)

— 8x Jefferson Curls (stay light)

— 12x Tick-Tocks (ea)

WOD: For Rounds and Reps

SEE BELOW

STR A: Snatch High-Pull (SEE ABOVE)

WOD: Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

— 100m Plate to Chest Carry (Rx 35/25,+45/35) – 10pts

— 14x Alternating OH Lunges w/Plate

— 14x Ground to Overheads w/Plate

— 100x Bear Crawl Steps – 10pts