05/23/2017

Angelino CrossFit – CrossFit

WOD

A. STRENGTH: 19-Minutes (3-sets of 5-minute EMOM’s including breaks). Every minute on the minute, complete MAX reps in 30-seconds then rest for 30-seconds. Pick a challenging weight to use on each lift and if you can, increase throughout. You will have 2-minutes between EMOMs to rest and reset.

0:00-5:00–30-seconds of Power Snatches

5:00-7:00–REST (Reset weights)

7:00-12:00–30-seconds Floor Presses

12:00-14:00–REST (Reset weights)

14:00-19:00–30-seconds Power Cleans

B. WOD: For Time

20x Thrusters (Rx 45/35,+55/45)

30x Box jumps (Rx 24/20,+30/24)

40x Push Press (Use Barbell)

50x Hand Release Push-Ups

60x Front Squats (Use Barbell)

70x Straight Leg Sit-Ups

80x Good Mornings (Use Barbell)

STR: Power Snatch (5×30-second)

STR: Floor Press (5×30-second)

STR: Power Clean (5×30-second)

WOD: Metcon (Time)

20x Thrusters (Rx 45/35,+55/45)

30x Box jumps (Rx 24/20,+30/24)

40x Push Press (Use Barbell)

50x Hand Release Push-Ups

60x Front Squats (Use Barbell)

70x Straight Leg Sit-Ups

80x Good Mornings (Use Barbell)