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
