Angelino CrossFit – CrossFit


STRENGTH: Take 25 to 30-minutes to complete the following as a class.

A. 16-Minute EMOM:

— Minute 1: 5-10x Mid-Hang Snatch High Pull

— Minute 2: 5-10x Low-Hang Power Snatch

— Minute 3: 5-10x High-Hang Power Snatch

— Minute 4: REST and ADD weight

B. 8-Minute EMOM:

— Minute 1: MAX Hollow Body Hold

— Minute 2: MAX Side Plank (Right)

— Minute 3: MAX Side Plank (Left)

— Minute 4: MAX Elbow (or Hand) Plank

WOD: For Rounds and Reps — SEE BELOW

STR A: Hang Power Snatch (SEE ABOVE)

WOD: Metcon (AMRAP – Rounds and Reps)

14-Minute AMRAP (4-Minutes ON, 1-Minute OFF):

— 15x Push Press (Rx 75/55,+95/65,++115/75)

— 15x Sumo Deadlift High Pulls

— 20x Walking Lunges with Plate (Rx 35/25,+45/35)

— 25m Overhead Plate Carry + 25m Run Back w/ Plate (Plate does NOT have to be held Overhead) (Carry completes the Round)