11/07/2018

Angelino CrossFit – CrossFit

CROSSFIT

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

A. Power Cleans: 6×5

— Start at 70-75% and increase each round.

— Record heaviest lift in Wodify.

B. Superset the following as many times as you can:

— 5x Clean Pulls (Use the last weight lifted in part A) – Record heaviest lift in Wodify!

— 10x Barbell Shrugs (Use same weight as Clean Pulls)

— 1-minute Extended Plank

— REST 1 to 2-minutes

WOD: Total Reps (16-minutes including 2-Minute Rest)

— 3-minutes of: Thrusters (Rx 95/65,+115/75)

— 4-minutes of: Box Jump Overs (Rx 24/20,+30/24)

— REST 2-minutes

— 4-minutes of: Box Jump Overs

— 3-minutes of: Thrusters

STR A: Power Clean (SEE ABOVE)

STR B: Clean Pull (SEE ABOVE)

WOD: Metcon (AMRAP – Reps)

SEE ABOVE