07/24/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: 20 to 25-minutes to complete the following.

A. Hang Power Cleans:

— Option #1: Find a 1 to 3-REP MAX — Allow for 3-Failed Attempts before quitting.

— Option #2: 5×3 @ 85-95% of 1RM

— Option #3: 5×5 @ 75-85% of 1RM

** Record in Wodify! **

B. If you finish early, complete at least 3-supersets of the following with the time left:

— 8x Dumbbell Rows

— 10x Reverse Flys

— 12x Dumbbell Rows

— REST 1-MINUTES

WOD: For Rounds and Reps — SEE BELOW

STR A: Hang Power Clean (SEE ABOVE)

WOD: Metcon (AMRAP – Rounds and Reps)

12-minute AMRAP:

— 4x Deadlifts

— 3x Floor Presses

— 2x KB/DB Snatch

— 1x Burpee Over Bar

DB/KB Rx: 40-45/26.5-30, +50-55/35-40

Bar Rx: 115/75, +135/85, ++155/95 or Above