02/05/2020

Angelino CrossFit – CrossFit

CROSSFIT

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

A. 9-Minute EMOM (40-Seconds ON ** 20-Second OFF)

— Minute #1: Russian Twists

— Minute #2: Bicycles

— Minute #3: Straight Leg Sit Ups

B. Hang Power Snatches ** RECORD IN WODIFY **

— Beginner Athletes: Hang Power Snatch 4×3 (Stay lighter and drill perfect form)

— Advanced Athletes: Hang Squat Snatches 4×3 @ 75-90 % of 1RM

WOD: For Time ** SEE BELOW **

WOD: Metcon (Time)

5-Rounds:

— 10x Toes-to-Bar (Rx+ Skill) — Scale as needed

— 5x Barbell Complex (Rx — SEE BELOW)

Barbell Complex: Deadlift + Squat Clean + Shoulder to Overhead

Barbell Rx: 95/65,+115/75

** PLEASE DO NOT DROP/SLAM THE WEIGHTS! ** THANK YOU! **

STR B: Hang Power Snatch (SEE ABOVE)