09/09/2018

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Spend 6-minutes on each lift, completing as many sets as you can for each lift; taking a 2-minute rest between lifts to setup and demo (22-minutes total). You can increase weight or stay the same throughout each AMRAP of each lift. Record heaviest set of reps for each lift in Wodify.

A. 6x Snatch Grip Deadlifts

B. 5x Hang Power Snatch

C. 4x Wide Grip Bent Over Rows

WOD: For Total Reps

— 7-minute AMRAP: 3-REPS EACH

**REST 1-MINUTE**

— 5-minute AMRAP: 4-REPS EACH

**REST 1-MINUTE**

— 3-minute AMRAP: 5-REPS EACH

Movements:

— Russian KB Swings (Rx 50-55/35)

— Box Jumps (Rx 30/24)

— Push Press (Rx 115/80)

STR A: Snatch Grip Deadlift (SEE ABOVE)

STR B: Hang Power Snatch (SEE ABOVE)

STR C: Bent Over Row (SEE ABOVE)

WOD: Metcon (AMRAP – Reps)

SEE ABOVE