10/23/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take about 20-minutes to complete the following. Take time between AMRAP’s to demo, reset weight and rest. Stay light to medium on the weight for each lift and record your heaviest sets lifted in Wodify.

A. 5-Minute AMRAP: Set of 3 to 5x Hang Power Snatches

B. 5-Minute AMRAP: Set of 3 to 5x Overhead Squats (Try “Snatching” the first rep)

C. 5-Minute AMRAP: Set of 3 to 5x Floor Presses

WOD: Julio’s Birthday ** For time ** SEE BELOW

** HAPPY BIRTHDAY JULIO!!! **

STR A: Hang Power Snatch (SEE ABOVE)

STR B: Overhead Squat (SEE ABOVE)

STR C: Floor Press (SEE ABOVE)

WOD: Metcon (Time)

Julio’s Birthday WOD

3-Rounds:

— 33x MB Sit-Ups (Rx)

— 22x Hand Release Push-Ups

— 10x Shoulder To Overhead (Rx)

MB: Rx 20/14

Bar: Rx 95/65, +115/75, ++135/85
** 20-minute cap ** Do not drop the barbells **