08/23/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 20 to 25-minutes to complete the following.

A. Power Cleans:

— Option #1: Build up to 1, 2 or 3x Heavy Rep

— Option #2: 5×5 @ 80-90% of 1RM

— Option #3: 5×8 @ 60-70% of 1RM

**RECORD IN WODIFY!**

B. Complete as many SUPERSETS as you can of the of the following:

— 5x Windmills (Each Side – Go Moderate Weight)

— 5x Broad Jumps

— 5x Tricep Extensions (Go Heavy!)

** REST 1-MINUTE **

WOD: For Time — SEE BELOW —

STR A: Power Clean (SEE ABOVE)

WOD: Metcon (Time)

6-Rounds:

— 10x Single Arm DB Hang Clean Press

— 5x Deadlifts

— 100m Single Arm Front Rack Carry

— 5x Single Arm DB Thrusters

DB (or KB): RX 40-45/25-30, +50-55/35-40

BB: RX 135/85, +155/95, ++185/115 , +++225/135