07/27/2017

Angelino CrossFit – CrossFit

WOD

A. STRENGTH: Take 20-minutes to build up to a heavy single complex. Beginners and Intermediate athletes work on form and technique by doing 8-10 sets of the complex – don’t worry about finding a heavy set.

1x Power Shrug + 1x Power Clean + 2x Front Squats + 1x Shoulder to Overhead

If you finish early and have time left, find your longest (TIME) AND heaviest (WEIGHT) weighted plank possible. Use sandbells or plates to place on your back anywhere between the shoulders down to your lower back.

B. WOD: 2-scores

WOD A: 3-minute AMRAP

5x Burpees

15x Russian KB Swings (Rx 40-45/26,+50-55/35)

5x Hand Release Push-Ups (Rx) or Handstand Push-Up (Rx+)

**2-minute Rest**

WOD B: 10-minute CAP

200m Single Arm Farmer’s Carry (Use KB)

50x Supermans

100x Mountain Climbers

50x Overhead Plate Carry Walking Lunges (Rx 35/25,+45/35)

200m Run

STR: Power Clean (see complex)

STR: Front Squat (see complex)

STR: Push Jerk (see complex)

STR: Front Squat (see complex)

WOD A: Metcon (AMRAP – Rounds and Reps)

3-minute AMRAP

5x Burpees

15x Russian KB Swings (Rx 40-45/26,+50-55/35)

5x Hand Release Push-Ups (Rx) or Handstand Push-Up (Rx+)

WOD B: Metcon (Time)

200m Single Arm Farmer’s Carry (Use KB)

50x Supermans

100x Mountain Climbers

50x Overhead Plate Carry Walking Lunges (Rx 35/25,+45/35)

200m Run