03/28/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 25-minutes to complete as many rounds as you can of the following.

A. 8-Minute EMOM (Stay light and work form):

— Minute 1: 8x Behind the Neck Sotts Press (RX+) or Beginners: Behind-the-Neck Push Press

— Minute 2: 5x Snatch Balances

B. Take 15-Minutes to build up to a 3-REP MAX or heavy triple Hang Power Snatch. Record in Wodify!

WOD: For Rounds and Reps — SEE BELOW —

STR B: Hang Power Snatch (SEE ABOVE)

WOD: Metcon (AMRAP – Rounds and Reps)

12-Minute AMRAP:

— 100m Farmers Carry w/ KB or DB (Rx 40-45/26.5-30,+50-55/35-40) — Starts the Round

— 3x Bear Complex (Rx 95/65,+115/75)**

— 100m Front Rack Carry w/ KB or DB — Ends the Round

**Bear Complex: Power Clean + Front Squat + Press + Back Squat + Press