05/07/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 20 to 25-minutes to complete the following sets for the:

Power Clean:

— 2 x 15 @ 50-55%

— 3 x 10 @ 55-65%

— 4 x 5 @ 65-75%

— If you have time left, complete: 5 x 1 @ 75-85%

** Record heaviest sets in Wodify!

** Bonus: Superset each set with a 15 to 30-second Hollow Body Hold

WOD: Karina’s Birthday WOD — For Time — SEE BELOW

HAPPY BIRTHDAY KARINA!!!

STR: Power Clean (SEE ABOVE)

WOD: Metcon (Time)

Karina’s Birthday WOD

5-Rounds:

— 11x Push Presses

— 11x Front Squats

— 11x V-Ups

— 11x Wall Balls

— 11x Sandbell Slams

Rx Bar: 95/65,+115/75 DO NOT DROP THE BARBELLS!

Rx Wall Ball: No RX – go with most challenging weight!

Rx Sandbell: 25/20,+30/25