05/01/2017

Angelino CrossFit – CrossFit

WOD

A. STRENGTH: 25-minutes to complete the following.

a. Complete 5×5 of the following lift, building up to a heavy 5.

Advance: Full Snatch (w/ OH Squat)

Intermediate: Power Snatch + OH Squat

Beginners: Power Snatch

b. If there is time left, complete 3 to 5 rounds of the following circuit.

3x Strict Pull-Ups or 5x Ring Rows

5x Thrusters (Use a weight you can increase in weight but still focus on form and technique)

B. Angie’s Farewell WOD: “10-Minutes to Guam”

10-Minute AMRAP – For Total Reps

00:30 Burpees

00:30 Power Cleans (Rx 115/75,+155/115)

00:30 Box Jumps (Rx 24/20,+30/24)

00:30 V-Ups

Snatch

Power Snatch

Overhead Squat

10-Minutes to Guam (AMRAP – Reps)

10-Minute AMRAP

00:30 Burpees

00:30 Power Cleans (Rx 115/75,+155/115)

00:30 Box Jumps (Rx 24/20,+30/24)

00:30 V-Ups

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