07/20/2017

Angelino CrossFit – CrossFit

WOD

A. STRENGTH: 15-minutes to build up to a heavy 1 REP MAX for the Clean & Jerk; give yourself 3-fail attempts. RECORD IN WODIFY! If you are a beginner or intermediate, work on a CLEAN & PRESS.

B. Janelle’s Birthday WOD: 2 Scores

WOD A: 7-minute AMRAP

7x Power Snatches (Rx 65/45,+75/55)

29x Double-Unders (Rx+) or 60x Singles + 5x Burpees

**2-minute Rest**

WOD B: For Time

7x Deadlifts (Rx 115/75,+145/105)

20x Wall Balls (Rx 20/14,+20)

200m Run

20x Sit-Ups

9x Power Cleans

80x Air Squats

8x Handstand Push-Ups (Rx+) or 8x Hand Release Burpees

STR: Clean and Jerk (1 REP MAX)

WOD A: Metcon (AMRAP – Rounds and Reps)

7-minute AMRAP

7x Power Snatches (Rx 65/45,+75/55)

29x Double-Unders (Rx+) or 60x Singles + 5x Burpees

WOD B: Metcon (Time)

7x Deadlifts (Rx 115/75,+155/115)

20x Wall Balls (Rx 20/14,+20)

200m Run

20x Sit-Ups

9x Power Cleans

80x Air Squats

8x Handstand Push-Ups (Rx+) or 8x Hand Release Burpees