Angelino CrossFit – CrossFit
CROSSFIT
STRENGTH: Complete the following in 25-minutes or less.
A. Take 16-Minutes to build up to a 2-REP MAX for the Clean and Jerk (“Ground to Overhead”)
— Allow for 3-FAILED attempts before quitting.
— Record in Wodify!
— Beginners/Novice Athletes: Complete sets of 5-REPS increasing weight throughout. Work on ‘Power Clean & Press’ first as you move on to the full ‘Clean & Jerk’.
B. Complete the descending ladder at your own pace. Modify and scale (up or down) as needed:
— Rep Scheme: 16-12-8-4x of:
— Strict (Rx) Pull-Ups or Ring Rows variations
— Ring Dips (Rx) or Tricep Dips
— Handstand Push-Ups (Rx) or Any other inverted/push-up variations.
WOD: Mike’s Birthday WOD — SEE BELOW —
**HAPPY BIRTHDAY MIKE!!!**
WOD: Metcon (AMRAP – Reps)
Mike’s Birthday WOD — Score TOTAL REPS
Time Scheme
16-Minute AMRAP:
— 4-Minute: Group A
— 4-Minute: Group B
— 4-Minute: Group A
— 4-Minute: Group B
Rep Scheme
Group A:
— 2x Ground To Overheads**
— 2x Thrusters**
Group B:
— 16x Alternating KB Snatches**
— 16x KB Russian Twists (Total)**
Rx Values:
**Barbell: 95/65,+115/75
**KB/DB: 40-45/25-30,+50-55/35-40
