08/17/2017

Angelino CrossFit – CrossFit

WOD

A. STRENGTH: 18-minute EMOM (6-rounds) — Every 3-minutes on the minute complete 1-set of the Clean Complex PLUS Jump Rope. Rest for the remainder of the time and increase weight throughout.

— 2x Power Shrugs + 2x Hang Power Cleans + 2x Clean (Advance: Squat – Beginners: Power)

— 25x Double Unders or 75x Singles (Practice Double Unders)

B. WOD: For Time

2-Rounds:

200m Run

5x Clean and Press with Plate (Rx 35/25,+45/35)

20x Push-Ups

5x Clean and Press with Plate

15x Pull-Ups (Rx+ No Band)

5x Clean and Press with Plate

10x Burpee onto Plate

5x Clean and Press with Plate

100m Overhead Plate Carry

STR: Clean

STR: Power Clean

SSTR: Squat Clean

WOD: Metcon (Time)

2-Rounds

200m Run

5x Clean and Press with Plate (Rx 35/25,+45/35)

20x Push-Ups

5x Clean and Press with Plate

15x Pull-Ups (Rx+ No Band)

5x Clean and Press with Plate

10x Burpee onto Plate

5x Clean and Press with Plate

100m Overhead Plate Carry