Angelino CrossFit – CrossFit


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

A. TABATA: 9-minutes:

— Minute #1: Wall Sit

— Minute #2: Push-Up

— Minute #3: Russian Swings


B. With the time left, cpmplete as many sets of 5-REPS of the following increasing weight throughout. Record your heaviest set in Wodify!

— Back Squats

WOD: For Rounds and Reps — SEE BELOW

STR A: Max Height Box Jump (Distance)

Max Height Box Jump

CFWOD: Metcon (Time)

11-Minute AMRAP:

— 5x Hang Power Cleans

— 1x Shoulder to Overhead

— 5x Thrusters

— 1x Shoulder to Overhead

— 5x Touch N’ Go Deadlifts

Rx Bar: 95/65, +115/75, ++135/85 or Above



PART A: Take 20-minutes to find a 1-REP MAX OR 3-REP MAX for the following two lifts. Allow for three (3) failed attempts before quitting. Don’t forget to record your lifts in Wodify!

— Power Snatch

— Hang Snatch

PART B: With the remaining time, complete the following sets using medium to heavy weight. Keep the same weight for all three (3) sets for each lift. Record in Wodify!

— 5×3 Overhead Squats

— 3×5 Snatch Grip Deadlifts

PART C: WOD — CrossFit Benchmark — “Grace” — SEE BELOW

PT. A: Power Snatch (SEE ABOVE)

PT. A: Hang Snatch (SEE ABOVE)

PT. B: Overhead Squat (SEE ABOVE)

PT. B: Snatch Grip Deadlift (SEE ABOVE)

OLWOD: Isabel (Time)

For Time: 30 Snatches, 135# / 95#