11/21/2016

Angelino CrossFit – CrossFit

STRENGTH

A. STRENGTH/SKILL: Take 20 minutes to complete the following.

5×2 Power Clean/Front Squat Complex (3 Power Cleans + 2 Front Squats) – Start at 50% of Power Clean 1RM

With the remainder of the time, pick one of the following skills to work on.

Handstand Variation

Pull-Up Variation

3 Power Clean + 2 Front Squat

Front Squat

Power Clean

WOD

B. WOD

Metcon (AMRAP – Reps)

2 Rounds for Total Reps

Round 1: 7 Minutes

7x Thrusters (Rx 65/55,+95/75)

7x Chest-to-Bar Pull-Ups (Rx+ No Band)

Round 2: 5 Minutes

5x Burpee Over Bar

5x Power Snatch (Rx/+ Same as Thrusters)

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