Angelino CrossFit – CrossFit


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

A. Build up to a heavy set of 3-REPS for the Clean and Jerk. DO NOT DROP BARBELLS – unless you really have to because of weight)

— Record heaviest lift in Wodify!

— Beginners: Practice the Clean & Press 5-Reps at time and increase throughout.

B With the time left, complete as many sets of the following. Starting of light and increase weight throughout.

— 5x Good Mornings (from the racks w/moderately heavy weight)

— 5x Strict Presses

–5x Ring Dips (or 5x Tricep Dips – 3 seconds at the top and bottom)

— 1-minute Plank of Choice


STR A: Clean and Jerk (SEE ABOVE)

WOD: Metcon (Time)


— 300m Run

— 30x Air Squats

— 200m Run

— 20x Plate Ground to Overhead (Rx 25/15,+35/25,+45/35)

— 100m Pinch Grip Plate Carry

— 10x Burpee Pull-Ups (Modify: Double Push-Up Burpee)