02/25/2020

Angelino CrossFit – CrossFit

CROSSFIT

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

A. 12-Minute EMOM (40-seconds ON/20-seconds OFF)

— Minute 1: Toes-to-Bar (Scale as needed)

— Minute 2: Standing Side Bends (Right)

— Minute 3: Standing Side Bends (Left)

— Minute 4: Forearm Weighted Plank

B. Complete 4-5-Rounds of the following. Work up to a set weight then begin your working sets. Record in Wodify!

** Experienced Athletes:

— 8x Behind the Neck Push Presses

— 8x Overhead Squats

** Less Experienced Athletes:

— 8x Push Presses

— 12x Front Squats

WOD: For Rounds and Reps — SEE BELOW

WOD: Metcon (AMRAP – Rounds and Reps)

13-Minute AMRAP

— 16x Double Kettelbell Hang Cleans (Rx)

— 32x Double Unders (Rx+ Skill) or 96x Singles

— 16x Double Kettelbell Front Rack Lunges

— 32x Knee to Elbow MT Climbers (Total)

KB: Rx 40-45/26.5-30, +50-55/35-40

** PLEASE DO NOT DROP THE WEIGHTS VIOLENTLY **

STR B: Overhead Squat

STR B: Behind the Neck Push Press

STR B: Push Press

STR B: Front Squat