09/11/2017

Angelino CrossFit – CrossFit

CROSSFIT

A. STRENGTH: Take 20-minutes or less to find a 3 REP MAX for the day for the SNATCH. Allow yourself 3-FAIL attempts before calling it quits. For beginners and intermediate athletes that are not comfortable with the full Snatch yet, practice the Power Snatch + Overhead Squat by completing 5x(3+3). Increase weight when you can while focusing on form and technique.

**If you finish early, use the rest of the time to practice a gymnastic (no weight) skill of your choice. (e.g. Pull-Ups, Push-Up, Handstands, Muscle-Ups, Jump Rope etc..)

B. Matt’s Birthday WOD: For Time (20-minute cap); NOTE: For the first 13-minutes you will do 3x Pull-Ups at the end of every minute!

40-9-11x of..

— Hang Power Cleans (Rx 75/65,+95/85)

— American KB Swings (Rx 40-45/12kg,+50-55/35)

— Sandbell Slams (Rx 25/20,+30/25)

STR: Snatch (3 REP MAX)

STR: Power Snatch

STR: Overhead Squat

WOD: Metcon (Time)

SEE ABOVE