09/10/2019

Angelino CrossFit – CrossFit

CROSSFIT

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

A. Hang Power Snatch:

— Option #1: Find a 1, 2 or 3 REP-MAX

— Option #2: 5×5 @ 60-70%

— Option #3: 5×10 @ Empty Bar or 50-60%

**DO NOT DROP BARBELLS — INCREASE WEIGHT THROUGHOUT — RECORD IN WODIFY**

B. With the time left, complete as many sets as you can of the following.

— 9x Russian Twist (Total)

— 11x Anchored Leg Raises

— 1-minute Plank

— 11x Straight Leg Sit-Ups

— 9x Russian Twist (Total)

WOD: Matt’s Birthday — For Time — SEE BELOW

** HAPPY BIRTHDAY MATT!!! **

STR A: Hang Power Snatch (SEE ABOVE)

WOD: Metcon (Time)

Matt’s Birthday WOD – For Time

41-9-11x of..

— Hang Power Cleans

— American KB Swings

— Sandbell Slams

Barbell: Rx 75/65,+95/75

KB: Rx 40-45/26.5-30, +50-55/35-40

SB: Rx 25/20, +30/25