02/23/2017

Angelino CrossFit – CrossFit

STRENGTH

A. STRENGTH: 18-Minutes total – Complete the following complex every minute on the minute for each EMOM. Increase the weight according to the percentages, keep the same weight for the entire EMOM.

Complex: Deadlift + Hang Power Clean + Power Clean + Hang Clean (Full Squat)

4-Minute EMOM @ 65-70%

**3-Minute Rest**

4-Minute EMOM @ 70-75%

**3-Minute Rest**

4-Minute EMOM @ 75-80%

Deadlift

Hang Power Clean

Power Clean

Hang Clean

WOD

B. WOD: For Time

Metcon (Time)

300m Run

30x Walking OH Weighted Lunges (Rx 35/15,+45/25)

25x Weighted V-Ups (Rx/+ Use weight of your choice, go light!)

20x Hand Release Push-Ups

15x Thrusters (Rx 75/55,+95/75)

300m Run

15x Thrusters

20x Hand Release Push-Ups

25x Weighted V-Ups

30x Walking OH Weighted Lunges

300m Run

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