05/23/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 25-minutes to complete the following.

A. Complete the following Back Squat Exercise in 15-minutes or less:

— Option #1: 6×4 @ 70-80% of 1RM

— Option #2: 6×8 @ 60-70%

— Option #3: 5×10 @ 50-60%

**RECORD IN WODIFY!**

B. With the remainder of time, cycle through the following Clean Complex (Stay light to medium weight to maintain solid form):

— 3x Power Shrugs (From the Floor)

— 2x Hang High-Pulls

— 1x Hang Power Clean (Advance: Power Clean and/or Squat Clean)

WOD: For Time (15-minute Cap)

STR A: Back Squat (SEE ABOVE)

WOD: Metcon (AMRAP – Rounds and Reps)

3-Rounds (15-Minute Cap):

— 2x Russian Swings

— 2x American Swings

— 2x Alternating Snatches

— 2x Burpees

— 2x Push-Ups (Rx++ Handstand Push-Up)

— 200m Double Kettelbell/Dumbell Farmers Carry

**Rx 40-45/26.5-30, +50-55/35-40