02/18/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: 16-Minute AMRAP; complete as many supersets of the following.

— 2x Snatch Complex**

— 16x Toes-To-Bar Practice

— 2 to 3-minute REST

** Snatch Complex:

— 2x Snatch Grip Deadlifts

— 2x Hang Snatch High Pull

— 2x Hang Power Snatch

— 2x Power Snatch

** Use a weight to maintain good form. Increase weight throughout but DON’T get sloppy.

** Record any heavy set of lifts in Wodify.

WOD: Asami’s Birthday WOD — SEE BELOW —

HAPPY BIRTHDAY ASAMI!!!

STR: Snatch Grip Deadlift (SEE ABOVE)

STR: Hang Power Snatch (SEE ABOVE)

STR: Power Snatch (SEE ABOVE)

WOD: Metcon (AMRAP – Rounds and Reps)

Asami’s Birthday WOD

16-minute AMRAP:

— 2x Burpee Over Bar

— 4x Thrusters (Rx 95/65,+115/75)

— 10x Box Jumps (Rx 24/20,+30/24)

— 16x Air Squats