11/16/2016

Angelino CrossFit – CrossFit

Warm-up

Burgener Warm-Up (No Measure)

With a PVC Pipe:

1. Down and Up

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL

A. SKILL: Going at your own pace, every two (2) minutes for 16 minutes, complete 1 to 3 “Clean Complex 2” without dropping the bar during the full complex. Take breaks and add weight (optional) through out.

“Clean Complex 2”

Clean Complex 2

Power Squat Clean

Low-Hang Clean

Mid-Hang Clean

High-Hang Clean

Power Squat Clean

WOD

B. WOD

Metcon (Time)

For Time

500m Run

10-5-10x*

400m Run

8-4-8x*

300m Run

6-3-6x*

*Complete the rep schemes between the three runs using the following exercises:

a. Toes-To-Bar (Rx+) or V-Ups

b. Box Jumps (Rx 24/20,+30/24)

c. Sumo Deadlift High Pull (Rx 95/75,+115/95)

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