Angelino 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)
Deadlifts, 225# / 155#
Bar: Rx 135/95, +185/125, ++225/155
Handstand Push-Up Modification: Hand Release Push-Ups
**RECORD IN WODIFY!**
CAKE: Metcon (Time)
— 64x V-Ups for Time