08/11/2019

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