07/06/2017

Angelino CrossFit – CrossFit

WOD

A. STRENGTH: 16-minute EMOM (ODD & EVEN)

ODD: 30-second MAX Squat Cleans; increase weight throughout

EVEN: 60-second MAX Double Unders (Practice!! – if you are not close to DU, go Singles instead)

B. Xochitl Birthday WOD: For Time (30-minute Cap)

37x Touch N’ Go Power Cleans (Rx 95/65,+115/95)

100m Run

37x Hand Release Push-Ups

100m Run

37x Sumo Deadlift High Pull

100m Run

37x Sit-Ups

100m Run

37x Back Squats

100m Run

37x Touch N’ Go Deadlifts

100m Run

37x Air Squats

WOD: Metcon (AMRAP – Rounds and Reps)

12-minutes

9x American KB Swings (Rx 40-45/26,+50-55/35)

6x Sandbell Slams (Rx 25/20,+30/25)

3x Burpees

100m Single Arm KB Farmer’s Carry (3 pts – Use KB)

15x American KB Swings

12x Sandbell Slams

9x Burpees

200m Single Arm SB Farmer’s Carry (3 pts – Use KB)

STR: Squat Clean

WOD: Metcon (Time)

37x Touch N’ Go Power Cleans (Rx 95/65,+115/95)

100m Run

37x Hand Release Push-Ups

100m Run

37x Sumo Deadlift High Pull

100m Run

37x Sit-Ups

100m Run

37x Back Squats

100m Run

37x Touch N’ Go Deadlifts

100m Run

37x Air Squats