06/24/2016

Angelino CrossFit – CrossFit

Strength

A. STRENGTH: Take 20 minutes to complete 5 sets of Power Cleans. You may find a new 1 REP MAX. You may find a new 1 REP MAX.

Set #1: 5x @ 55-65% of your 1RM

Set #2: 3x @ 65-75%

Set #3: 3x @ 75-80%

Set #4: 2x @ 80-85%

Set #5: 2x @ 85-90%

If you have time left, find a MAX time for a weighted plank. Pick a weight that will challenge your plank.

Power Clean (5x @ 55-65%)

Power Clean (3x @ 65-75%)

Power Clean (3x @ 75-80%)

Power Clean (2x @ 80-85%)

Power Clean (2x @ 85-90%)

WOD

B. WOD: For Time (20 Minute Cap)

Metcon (Time)

For Time (20 Minute Cap)

500m Run

1-2-3-4-5x*

400m Run

6-7-8-9-10x*

200m Run

*Toes-To-Bar (Rx) or V-Ups

*Wall Ball (Rx 20/14)

*Burpee

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