11/20/2018

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 20-minutes to complete the following.

A. Take 10-Minutes to build up to a 1-REP MAX for the Hang Clean.

— Record in Wodify!

— Beginners: 5×5 Hang Power Clean (Use light to moderate weight and focus on form)

B. Take the remaining time to complete as many times as you can:

— 2-Minute Practice Handstand/Headstand Variations

— 1-minute Side Planks (30-second each side)

— 10x Band Pull Aparts

— 10x Banded/PVC Pass Throughs

** REST 1 to 2-Minutes **

WOD: For Time

2-Rounds:

— 30x American KB Swings (Rx 40-45/26-30,+50-55/35-40)

— 200m Run

— 10x Sumo Deadlift High Pulls w/Barbell (Rx 95/65, +115/75)

** REST 2-MINUTES **

2 Rounds:

— 25x Russian KB Swings

— 20x Alternating KB Snatches

— 15x Goblet Squats

STR A: Hang Clean (SEE ABOVE)

STR A: Hang Power Clean (SEE ABOVE)

WOD: Metcon (Time)

SEE ABOVE