10/19/2018

Angelino CrossFit – CrossFit

CROSSFIT

DON’T FORGET!!! RUNNING WORKSHOP THIS SATURDAY AND…. MOVIE NIGHT*POTLUCK NEXT FRIDAY @ 7PM….RSVP NOW!!… I HOPE YOU CAN MAKE IT!!

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

A. Find a 1-REP MAX for the Power Clean – Allow for three (3) failed attempts before quitting. If you finish early work on a skill of choice or work on Mobility.

B. Intermediate & Beginner Athletes: Instead of finding a 1RM for the Power Clean – complete the following.

— 3-minute AMRAP: Practice the Power Clean by completing as many sets as you can of 2, 3, 4 or 5-REPS at a time.

— REST 2-MINUTES

— 3-minute AMRAP: Practice one of the following skills — Pull-Ups, Toes-To-Bar, Jump Rope, Handstands —

— REST 2-MINUTES and repeat!

WOD: For Time

— 40x AbMat Sit-Ups

— 30x Box Jumps (Rx 24/20,+30/24)

— 20x Single Arm Alternating Snatches (Rx 40-45/25-30,+50-55/35-40)

— 1200m Run

— 20x Single Arm Alternating Snatches

— 30x Box Jumps

— 40x AbMat Sit-Ups

STR: Power Clean (SEE ABOVE)

WOD: Metcon (Time)

SEE ABOVE