Angelino CrossFit – CrossFit
CROSSFIT
Strength
A. 12-Minute EMOM
-Minute 1: Side Bends (right)
-Minute 2: Side Bends (left)
-Minute 3: Arch Ups (right)
-Minute 4: Arch Ups (left)
B. 10-Minute EMOM
-Minute 1: Russian Twists w/weight
-Minute 2: Elbow Plank
WOD: For Time
10-Rounds
50m Front Rack Carry
10x Wall Balls
OLYMPIC LAB
Olympic WOD
Strength/Skill
A. 12-Minute EMOM
Every 2-Minute complete the Clean Complex
-2x Clean Deadlifts + 2x Hang High Pulls + 2x Hang Power Clean + 2x Front Squats
(focus on minimizing pause time between the hang Power Cleans and front squats)
B. 5×3 Squat Cleans @ 80-90% or 1 Rep MAX
WOD: For Time
4-Rounds
10x Pull Ups
5x Power Snatches
(RX 95/65, +115/75, ++135/85)
10x Toes to Bar
