07/21/2016

Angelino CrossFit – CrossFit

Strength

A. STRENGTH: Complete 4-5 sets of the following using the same weight for all 5 lifts in the complex. Increase weight each round and record your heaviest 3. Focus on form! – 20 minute cap.

3x Snatch Complex:

1x Snatch Grip Deadlift to Knee

1x Full Snatch Grip Deadlift

1x Snatch High-Pull

1x Power Snatch

1x Overhead Squat

Snatch Complex (5×1)

1x Snatch Grip Deadlift to Knee

1x Full Snatch Grip Deadlift

1x Snatch High-Pull

1x Power Snatch

1x Overhead Squat

WOD

B. Janelle’s Birthday WOD

Metcon (Time)

3 Rounds

28x Wall Balls (Rx 20/14)

7x Clean and Press (Rx 95/65, Rx+135/95)

22x Deadlifts (Rx 135/95)

8x Handstand Push-Ups (Rx+) or Pike Push-Ups (Rx) or 12x Hand Release Push-Ups

8x Back Squats (Rx 95/65, Rx+135/95)

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