04/30/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 20-minutes to complete the following.

Option #1: Build up to a 70-75% of your 1RM for the Hang Power Clean and complete 5-rounds of the following:

— 7x Strict Pull-Ups (or your most challenging “strict” pull-up variation)

— 7x Ring Dips (Scale: 10x Tricep Dips — 7x if you place a weight on thighs)

— 7x Hang Power Cleans @ 70-75% of your 1RM

Option #2: AMRAP the following in 20-minutes:

— 7x Strict Pull-Ups (or your most challenging “strict” pull-up variation)

— 7x Ring Dips (Scale: 10x Tricep Dips — 7x if you place a weight on thighs)

— 7x Hang Power Cleans @ 40-50% (Practice Time!!)

WOD: Ben A.’s Birthday WOD — CrossFit Benchmarks — SEE BELOW

HAPPY BIRTHDAY BEN!!!

STR: Hang Power Clean (SEE ABOVE)

WOD A: Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
** Modify and scale Deadlift weight & HSPU as needed.

***NO REST IN BETWEEN WOD [A] AND WOD [B]***

WOD B: Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
** Singles Rep Scheme:

— 150-120-90-60-30x