04/19/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 20-minutes or less to complete the following.

A. 15-Minutes to build up to a Heavy 4 Reps for the Push Jerk.

— Beginners can Perform 4×4 with moderate weight.

— Record in WODIFY!

B. Take Remaining time to Practice Double Unders or Single Variations

— Recommended Rep Scheme For Doubles: 5, 10, 15, 20…. Triple the Reps for Singles

WOD: Karl’s Birthday WOD — SEE BELOW

HAPPY BIRTHDAY KARL!!!

STR A: Push Jerk (SEE ABOVE)

WOD: Metcon (Time)

Karl’s Birthday WOD (19-minute Cap):

— CASH-IN: 400m Run

— 19x Hang Power Cleans (Rx 95/65,+115/75)

— 40x Double Unders (Rx+) or 120x Singles

— 19x Front Squats

— 40x Double Unders (Rx+) or 120x Singles

— 19x Push Presses

— 40x Double Unders (Rx+) or 120x Singles

— 19x Pull-Ups

— 40x Double Unders (Rx+) or 120x Singles

— CASH-OUT: 400m Run