03/23/2017

Angelino CrossFit – CrossFit

STRENGTH

A. STRENGTH/SKILL: 12-Minute EMOM

Odd Minutes: 1-3x Clean and Jerk (from the floor); increasing

Even Minutes: 1-3x Hang Clean and Jerk; keep same weight as Clean & Jerk

Clean and Jerk

Hang Clean + Jerk

WOD

B. Colleen’s BIrthday WOD

Dirty 30 (Time)

30x Box Jumps (Rx 24/20,+30/24)

30x Hand Release Push-Ups

30x Jumping Pull-Ups

30x KB Swings (Rx 40-45/12kg,+50-55/35)

30x Walking Lunges

30x Knees to Elbows

30x Push Press (Rx 65/55,+95/65)

30x KB Sumo Deadlift High Pulls

30x Wall Balls (Rx 20/14,+20)

30x Burpees