06/15/2019

Angelino CrossFit – CrossFit

CROSSFIT

WOD A: 8-Minute AMRAP

— 10x Air Squats

— 5x Burpees

— 10x V Ups

**Rest 3-Minutes**

WOD B: For Time (12-Minute Cap)

3-Rounds:

— 15x Plate Ground to Overheads

— 50m OH Plate Carry

— 15x OH Lunges

**Rest 3-Minutes**

WOD C: For Time

— 400m Run

— 300m Sandbell Run

— 200m Double KB Farmers Carry

— 100m Double Front Rack Carry

CASH-OUT: 500m Run

BOX: 24/20

PLATE: RX 35/25, +45/35

KB: 40-45/26.5-30, +50-55/35-40

OLYMPIC LAB

A. 15-minute EMOM: Complete the following Complex, 1 to 3 times every 3-minutes. Start light and increase weight throughout.

— 1x Snatch Deadlift

— 2x Hang Snatch Pull (From below the Knee)

— 2x Hang Power Snatch (From Above the Knee)

— 1x Overhead Squat (Hold the bottom for 3-seconds)

B. 15-minutes to work on the Full Snatch — Record Heaviest lifts in Wodify!

C. WOD: For Time

— 25x Deadlifts

— 5x Burpee over Bar

— 25x Hang Power Cleans

— 4x Burpees

— 25x Shoulder to Overhead

— 3x Burpees

— 25x Front Squats

— 2x Burpees

Rx: 95/65

WOD: Snatch (SEE ABOVE)