01/18/2019

Angelino CrossFit – CrossFit

CROSSFIT

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

A. Find a 1-RM for the followong complex:

— 1x Power Shrug + Hang High Pull + 1x Power Clean

— Allow for 3-Failed Attempts

— Record in Wodify for all 3 seperate lifts.

B. Complete 5 supersets of the following:

— MAX-OUT on Push Ups (different variations)

— MAX-OUT on Pull Ups (different variations)

**Rest 1-Minute**

WOD: Krystal’s Farewell/Good Luck WOD

SEE BELOW

STR A: Power Shrug (SEE ABOVE)

STR A: Hang High Pull (SEE ABOVE)

STR A: Power Clean (SEE ABOVE)

WOD: Metcon (Time)

Krystal’s Farewell/Good Luck WOD: For Time

5-Rounds:

— 12x Air Squats

— 12x Alt KB Snatches

(Rx 40-45/26.5-30,+50-55/35-40)

— 12x Sandbell Sit Ups

(Rx 25/20,+30/25)

–12x Thrusters

(Rx 95/65,+115/75)