07/11/2017

Angelino CrossFit – CrossFit

WOD

A. STRENGTH: Complete as many rounds as you can in 20-minutes. Take your rest at the end of the round.

a. 10-minute EMOM (Complete complex every 2-minutes)

2x Hang Clean + 2x Front Squat + 1x Push Jerk – Option: Increase weight throughout, work on form

b. 6-minute Tabata (Use the same bar)

ODD: Bent Over Rows

EVEN: Power Shrugs from a Hang Position

B. WOD: Total Reps

12-minute AMRAP (Rx 25/20,+30/25)

3-minutes MAX Sandbell Slams

3-minutes MAX Weighted Step-Ups on 20″ Box

3-minutes MAX Sandbell Sit-Ups

3-minutes MAX Single Arm Sandbell Snatch

STR: Hang Clean

STR: Front Squat

STR: Push Jerk

STR: Bent Over Row

WOD: Metcon (AMRAP – Reps)

12-minute AMRAP (Rx 25/20,+30/25)

3-minutes MAX Sandbell Slams

3-minutes MAX Weighted Step-Ups on 20″ Box

3-minutes MAX Sandbell Sit-Ups

3-minutes MAX Single Arm Sandbell Snatch