01/30/2019

Angelino CrossFit – CrossFit

CROSSFIT

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

A. Hang Power Snatch: ** RECORD IN WODIFY! ** WORKING SETS ONLY **

— Option #1: 3×6 @ 75% of 1RM or Above

— Option #2: 3×8 @ 75% of 1RM or Below

— Option #3: Find a 1, 3, or 5-REP MAX ** ONLY IF you don’t have a recent score **

B. With the remainder of time, complete 3 to 4-rounds of the following:

— 8x DB Bent Over Rows (Not Single Sided)

— 6x DB Thrusters

— 8x DB Chest Presses (Floor or Bench)

WOD: For Rounds and Reps ** SEE BELOW **

WOD: Metcon (Time)

For Time: The Athlete must complete the following ladders as fast as they can before the 12-minutes are up. If the Athlete does not finish within the given time, their time score will be 12:00 minutes but indicate in the the comments section the completed rounds and reps.

— A. Pull-Ups: 1-2-3-4-5-6-7-8-9-10x

— B. Jump Rope: 10-20-30-40-50-60-70-80-90-100x

— C. Push-Ups: 2-4-6-8-10-12-14-16-18-20x

Round 1 will start with 1x Pull-Up, 10x Double Unders (or Singles) and 2x Push-Ups.. Round 2 will be 2x Pull-Up, 20x Double Unders (or Singles) and 4x Push-Ups.. so on and so forth. (Ex. ABC, ABC, ABC, ABC)

Rx+ Double Unders (Pull-Up Modifications OK!)

Rx Pull-Ups (No Assistance! — Singles OK!

** DOUBLE UNDERS: RECORD ANY UNBROKEN SETS IN WODIFY! **

STR A: Hang Power Snatch (SEE ABOVE)

WOD: Double-Unders (SEE WOD)