03/13/2020

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 25-minutes to complete the following.

A. 9-Minute Tabata (20-seconds ON/10-seconds OFF):

— Minute 1: Side Crunch (right)

— Minute 2: Side Crunch (left)

— Minute 3: Flutter Kicks (hands under butt on the ground, alternating legs up and down)

— Minute 4: Flutter Straddles (hands under butt on the floor, opening and closing legs)

B. Go for 4-5-Rounds of the following complex. You may start light and increase weight as you go. Drill perfect form!!

— 2x Hang Power Cleans (w/3 second Pauses in catching position)

— 2x Front Squats

— 2x Push Jerks (w/ 3s Pauses in landing position)

** RECORD ALL THREE LIFTS SEPARATELY IN WODIFY! **

WOD: For Rounds and Reps

WOD: Metcon (AMRAP – Rounds and Reps)

13-Minute AMRAP:

— 6x American Swings (Rx)

— 13x Butterfly Sit-Ups

— 6x KB Snatches (Rx)

KB Rx: 40-45/25-30,+50-55/35-40

** PLEASE DO NOT DROP THE WEIGHTS VIOLENTLY **

STR B: Hang Power Clean (SEE COMPLEX)

STR B: Front Squat (SEE COMPLEX)

STR B: Push Jerk (SEE COMPLEX)