09/23/2016

Angelino CrossFit – CrossFit

Weightlifting

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

5x Squat Clean and Jerk starting at 50% increasing each round

10x Toes-To-Bar

15x Double-Unders (Scale: 45x Unbroken Singles)

Squat Clean and Jerk (4×5)

Toes-To-Bar (4×10)

Double-Unders (4×15)

Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP

9x Power Cleans (Rx 95/65, +135/95)

15x Box Jumps (Rx 24/20, 30/24)

21x Granny Wall Toss (Rx 14/+20)

200m Run*

*Run completes the round.

WOD

B. WOD

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