09/08/2016

Angelino CrossFit – CrossFit

Strength

A. STRENGTH: Take 20 minutes to complete 4-5 rounds of the following.

5x Clean Complex (Start at 50% of PC 1RM – keep same weight for all three lifts):

a. Hang Clean

b. Power Clean

c. Squat Clean

5x Bench Press (Start at 50% – hold the bottom of the press for 3 seconds)

Increase weight each round, record your heaviest 5.

Hang Clean (5×5)

Power Clean (5×5)

Squat Clean (5×5)

Bench Press (1×5)

WOD

B. Nenita’s Birthday WOD

Metcon (AMRAP – Rounds and Reps)

16-Minute AMRAP

59x Jumping Pull-Ups

9x Thrusters (Rx 75/65, +95/85)

8x Burpee Over Bar (Bar Facing Burpee if space allows)

57x Walking Lunges

133 Reps per round.

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