Angelino CrossFit – 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)
