10/01/2018

Angelino CrossFit – CrossFit

CROSSFIT

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

A. Complete 10-ROUNDS of the following two-movements.

— 10x Hang Power Snatch (Adv. Hang Snatch) – Go Light! Option to increase throughout.

— 10x Toes-To-Bar (Practice!)

B. With the time left, complete as many rounds of the following:

— 100m Row (Sprint as fast as you can! – Beat Last Time or Stay Consistent

— 1-minute Elbow Plank Immediately After Row

— REST 1 to 2 minutes before next round.

WOD: Aaron’s Birthday WOD – Total Rounds and Reps

AMRAP Rep Scheme:

— 31x Deadlifts (Rx 185/135,+225/155)

— 31x Single Arm Shoulder-To-Overhead Press (Rx 40-45/25-30,+50-55/35-40)

— 31x Chest-To-Bar Pull-Ups (Rx+ No Assistance)

Time Scheme:

— 2-minute AMRAP

** REST 1-MINUTE **

— 2-minute AMRAP

** REST 2-MINUTE **

— 2-minute AMRAP

** REST 2-MINUTE **

— 2-minute AMRAP

** REST 1-MINUTE **

— 2-minute AMRAP

STR A: Hang Power Snatch

STR A: Hang Snatch

WOD: Metcon (AMRAP – Rounds and Reps)

SEE ABOVE