Angelino CrossFit – CrossFit
STRENGTH: Take about 25-minutes to complete the following.
A. Hang Power Clean OR Hang (Squat) Cleans: Complete on of the following options for either lift, depending on your general skill level for the CLEAN.
— Option #1: Find a 1, 2, 3, 4 or 5-REP MAX — Allow for 3-Failed Attempts before quitting.
— Option #2: 5×5 @ 50-75% of 1RM — Start light and increase throughout, don’t go higher than 75%
— Option #3: 5×8 @ 50-60% of 1RM — Start light and increase throuhgout, don’t go higher than 60%
** Record in Wodify! **
B. If you finish early, complete at least 3 SETS of the following. Rest throughout.
— 5 to 8x Seated Strict Shoulder (Try barbell, dumbbells or kettlebells)
— 8 to 10x Front Lateral Raises (Light to Moderate weight – Use DB)
— 8 to 10x Side Lateral Raises (Light to Moderate weight – Use DB)
— 10 to 15x Shrugs (Go heavy! Use dumbbells or kettlebells)
WOD: For Rounds and Reps — SEE BELOW
STR A: Hang Power Clean (SEE ABOVE)
STR A: Hang Clean (SEE ABOVE)
WOD: Metcon (AMRAP – Rounds and Reps)
— 8x Burpee Over Bar
— 12x Push Press
— 16x Weighted Alternating Lunges (Total)
DB OR KB: Rx 40-45/26.5-30, +50-55/35-40
Barbell: Rx 95/65, +115/75, ++135/85
** DO NOT DROP BARBELLS ** ESPECIALLY LIGHT/SKINNY PLATES ** THEY CAN BREAK!)