10/28/2018

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 20-minutes (running clock) to complete the following two supersets. Athletes must setup for both [A] and [B] ahead of time. Don’t forget to record your lifts in Wodify!

A. Superset #1: 10-minute AMRAP

— 60-second MAX Pull-Ups (Any variation)

— 5x Thrusters (Increase weight each round – record heaviest lift in Wodify!)

— REST 1 to 2 minutes

B. Superset #2: 10-minute AMRAP

— 60-second MAX V-Ups (Any variation)

— 3x Hang Power Snatch (Increase weight each round – record heaviest lift in Wodify!)

— REST 1 to 2 minutes

WOD: 11-minute AMRAP:

CASH-IN: 900m Run; AMRAP time begins when the first athlete gets back from the run.

AMRAP:

— 1x Burpee

— 10x Air Squats

— 1x Burpee

— 10x Hand Release Push-Ups

AMRAP (Rx+ Skill):

— 1x Burpee

— 10x Air Squats

— 1x Handstand Kick-Up

— 10x Handstand Push-Ups

STR A: Thruster (SEE ABOVE)

STR B: Hang Power Snatch (SEE ABOVE)

WOD: Metcon (AMRAP – Rounds and Reps)

SEE ABOVE