05/02/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 20 to 25-minutes to complete the following.

A. Every 2 Minutes for 14-Minutes complete 1 to 3 sets of the following Clean Complex. Add weight as you go and record your heaviest lifts in WODIFY!

— 1x Hang Power Cleans + 1x Hang Squat Cleans + 1x Push Jerks + 1x Split Jerks

B. Inversion Practice with the remaining time:

Option 1: 10-60 Second Tripod/Headstand practices

Option 2: 10-60 Second Wall Handstand Practice

Option 3: Free Handstand Practice

WOD: For Time — SEE BELOW

STR A: Hang Power Clean (SEE ABOVE)

STR A: Hang Squat Clean (SEE ABOVE)

STR A: Push Jerk (SEE ABOVE)

STR A: Split Jerk (SEE ABOVE)

WOD: Metcon (Time)

1-Round:

— 100x Double Unders or 300x Singles (No Rx or Rx+)

— 30x Deadlifts

— 25x Front Rack Rack Lunges (Total)

— 20x Push Press

— 25x Sumo Deadlift High Pulls

— 30x Floor Press

— 100x Double Unders or 300x Singles

Barbell: Rx 75/55, +95/65, ++115/75

DO NOT DROP BARBELLS!