07/03/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 20-minutes to complete the following.

A. After review the Clean & Jerk, take 7-minutes to complete the following.

— 30x Clean & Jerks @ any weight of your choice

**Stay light to medium on the weight to practice on form and technique.

**Record in Wodify

B. Take 7-minutes to complete as many supersets of the following.

— 4x Ring Dips

— 4x Strict Pull-Ups

— Rest 1-minute

**Modify as needed. Go with your most challenging variation.

WOD: Bryan’s Birthday WOD — CrossFit Benchmark — Diane — SEE BELOW

**HAPPY BIRTHDAY BRYAN!**

**DON’T FORGET THE BIRTHDAY CAKE!**SEE BELOW**

STR A: Clean and Jerk (SEE ABOVE)

WOD: Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Bar: Rx 135/95, +185/125, ++225/155

Handstand Push-Up Modification: Hand Release Push-Ups

**RECORD IN WODIFY!**

CAKE: Metcon (Time)

BIRTHDAY CAKE!

— 64x V-Ups for Time