02/11/2019

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