01/17/2017

Angelino CrossFit – CrossFit

STRENGTH

A. STRENGTH: Take 25 minutes or less to complete 5-rounds of the following superset. Alternate from lift to lift increasing weight each round. Start both lifts at 40-50% of your 1RM per lift and record your heaviest set of 5 for each lift.

3x Front Squats – Start @ 50-60% and increase

3x Back Squats – Keep the same weight as the front squats

5x Hang Power Cleans – From above the knee, use a separate bar starting at 40-50% of your Power Clean 1RM

**Record in Wodify the heaviest weight lifted for each lift.

Front Squat (50-60%)

Back Squat

Power Clean (40-50%)

Hang Power Clean

WOD

B. WOD: For Time

Metcon (Time)

20x Box Jump (Rx 24/20,+30/24)

200m Sandbell Run

20x Knees To Elbows (Rx+ Toes To Bar)

200m Sandbell Run

20x Push-Press (Rx 75/55,+95/75)

200m Sandbell Run

20x Sandbell Sit-Ups (Rx 25/20,+30/25)

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