05/20/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 25-minutes to complete the 5-WORKING SETS of the following. Warm-up the Power Clean to your working weight first before starting your sets. Record in Wodify!!

— 6x Power Cleans @ 75-80%

— 6x Strict Handstand Push-Ups (Practice!! — Modify as needed)

— 6x Strict Pull-Ups (Modify as needed)

If you finish early, setup for the WOD and work on your mobility — ask the coach for suggestions.

WOD: Ben J’s Birthday WOD — For Rounds and Reps — SEE BELOW

HAPPY BIRTHDAY BEN!!

STR: Power Clean (SEE ABOVE)

WOD: Metcon (AMRAP – Rounds and Reps)

Ben J’s Birthday WOD

15-minute AMRAP:

Time Scheme:

— 6-minutes ON

— 2-minutes OFF

— 4-minutes ON

— 1-minutes OFF

— 2-minutes ON

Rep Scheme:

— 15x Box Jumps (Rx 24/20,+30/24)

— 15x Deadlifts (Rx 135/95,+155/115,++Above)