01/18/2017

Angelino CrossFit – CrossFit

STRENGTH

A. STRENGTH/SKILL: Complete the following three EMOM-complexes taking a two minute break between each EMOM.

a. 5-Minute EMOM; Every minute complete one set of:

1x Strict Press + 1x Push Press + 1x Push Jerk – Start with an empty bar and increase weight each round (Stay Light)

**2-Minute Break**

b. 6-Minute EMOM; Every two minutes minute complete one set of:

2x Split Jerk + 1x Push Jerk – Start at 50% of 1RM of your heaviest ‘Press’ and increase weight each round

**2-Minute Break**

c. 5-Minute EMOM; Every minute complete one set of:

Clean & Jerk – Stay at the weight you left off on the last EMOM (b) and keep it the same for all 5-minutes

Split Jerk

Push Jerk

Push Press

Shoulder Press

WOD

B. WOD: Anusche’s Birthday WOD

Metcon (Time)

3 Rounds; Start and End each round with 21x Mountain Climbers for a total of 84 Mountain Climbers. (See Comments for Details)

32-1-22x of..

Wall Balls (Rx 20/14,+20)

Wall Ball Sit-Ups
21x Mt. Climbers

32x Wall Balls

32x WB Sit-Ups

21x Mt. Climbers

1x Wall Balls

1x WB Sit-Ups

21x Mt. Climbers

22x Wall Balls

22x WB Sit-Ups

21x Mt. Climbers