02/22/2020

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: 25-minutes to complete the following.

A. 10-Minute EMOM — Complete as many reps as you can.

— Minute #1: Push-Ups (Most challenging variation)

— Minute #2: Rest

— Minute #3: Strict Pull-Ups (Most challenging variation)

— Minute #4: Rest

B. 9-Minute Tabata (20-seconds ON — 20-seconds OFF)

— Minute #1: Bicycles

— Minute #2: Weighted Russian Twists (Athlete’s Choice)

— Minute #3: Hollow Body Rocks

WOD: For Time — SEE BELOW

WOD: Metcon (Time)

For Time (12-Minute Cap)

300m Double Farmers Carry (30 pts)

30x Hang Kettelbell Snatches (total)

200m Double Rack Carry

20x Hang Kettelbell Cleans (total)

100m Double Rack/Farmers Carry

10x Goblet Squats

RX 40-45/26.5-30, +50-55/35-40

CARDIO WOD

Part A: 8×1:00 Running Intervals (1-Minute rests)

Work within the Gear 4 range (nasal inhale/mouth exhale)

Part B: 8-Minutes total

-Minute 1: Burpees

-Minute 2 : Jump Squats

-Minute 3: Sit Outs

-Minute 4: Jump Lunges

Part C: 8-Minutes Total

-Minute 1: Hang Dumbbell Clean and Press

-Minute 2: Sumo Deadlift High Pulls

-Minute 3: Dumbbell Front Squats

-Minute 4: Kettelbell Step Ups