Angelino CrossFit – CrossFit


STRENGTH: Take 25 minutes to complete the following. Complete Part [A] as a class and with the remainder of time complete [B].

A. 15-Minutes to drill the Clean and Jerk Complex. Start light and increase throughout:

— 2x Clean Deadlifts, + 2x Hang Squat Cleans + 1x Push Jerk + 1x Split Jerk

— Beginner Modification: 2x Clean Deadlifts, + 2x Hang Power Cleans + 1x Push Press + 1x Push Jerk

B. Superset the following with the remaining time:

— 5x Knee Raise + L-Position (Rx+ add Toe to Bar or Knee Crunch)

— 6x Turkish Sit-Ups (Each Side)

— 7x Weighted V-Ups (Weight in Hands)


WOD: Metcon (AMRAP – Reps)

For 12-Minutes, every 3-Minutes complete**:

— 5x Box Jumps (Rx 20/24,+30/24)

— 4x Power Cleans (Rx 115/75,+135/85,++155/95)

— 3x Burpee Over Bar

*With the remainder of each 3-minute interval, complete as many Butterfly Sit-Ups as you can. The FINAL SCORE is the total number of completed Sit-Ups by the end of the 12-minutes.