06/11/2017

Angelino CrossFit – CrossFit

WOD

A. STRENGTH: Take 20-minutes to build up to a heavy set of the following complex. For example, build up by using the following rep scheme (5-5-4-4-3-3-2-2-1).

Bent Over Row + Power Clean + Front Squat

B. Sarah W’s Birthday WOD: For Time

6-11-24x

Deadlifts (Rx 135/95,+155/135)

No Push-Up Burpee

Then…

24-11-6x

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

Push-Press (Rx 65/45,+95/65)

STR: Bent Over Row

STR: Power Clean

STR: Front Squat

WOD: Metcon (Time)

6-11-24x

Deadlifts (Rx 135/95,+155/135)

No Push-Up Burpee

Then…

24-11-6x

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

Push-Press (Rx 65/45,+95/65)