02/02/2017

Angelino CrossFit – CrossFit

STRENGTH

A. STRENGTH: Complete the following complex every minute on the minute for 12-minutes.

1 Power Clean + 1 Front Squat + 1 Jerk*

*Start at a 40-50% of your 1RM for an Overhead Press and increase throughout the EMOM. Keep you weight increments small to allow you time to build for 12 rounds while also focusing on form.

Power Clean

Front Squat

Push Jerk

Split Jerk

WOD

B. WOD: For Rounds & Reps

Metcon (AMRAP – Rounds and Reps)

12-Minute AMRAP Ladder

Rep Scheme: 1-2-3-4-5-6-7-8-9-10-11… of

Wall Balls (Rx 20/14,+20)

Pull-Ups

START each round with a 200 m Run. **Note: Runners keep to YOUR right side of the sidewalk to avoid collisions.

Leave a Comment

Your email address will not be published. Required fields are marked *