06/12/2017

Angelino CrossFit – CrossFit

WOD

A. STRENGTH: 20-minute cap to complete the following.

a. Complete 6 rounds of the following superset. Use two different bars and a weight that is challenging. Do not rest until after each super set and if you increase weight, only increase by a little. Record your heaviest lifts.

6x Bench Press

6x Power Clean

b. With the remainder of the time, complete as many rounds of the following superset as you can. Do not rest until after each super set.

3x Strict Pull-Ups

30-second Plank (alternate between Right, Left, and (2) Elbow planks every round)

B. Avi’ Birthday WOD: Total Rounds and Reps

12-minute AMRAP

6x Box Jumps (Rx 24/20,+30/24)

12x Burpees

6x Sprints (From Gym Doors to Corner of Magnolia/Whitsett and Back)

12x Wall Balls (Rx 20/14,+20)

STR: Bench Press

STR: Power Clean

WOD: Metcon (AMRAP – Rounds and Reps)

12-minute AMRAP

6x Box Jumps (Rx 24/20,+30/24)

12x Burpees

6x Sprints (From Gym Doors to Corner of Magnolia/Whitsett and Back)

12x Wall Balls (Rx 20/14,+20)