12/09/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take about 25-minutes to complete the following.

A. 9-Minute Tabata (20-seconds ON ** 10-seconds OFF)

— Minute #1: Leg Raises (Any Variation – Most Challenging, always!)

— Minute #2: Air Squats

— Minute #3: Push-Ups (Any Variation – Most Challenging, always!)

B. With the time left, complete one of the following for the

Power Clean:

— Option #1: 5×3 @ 75% or Above

— Option #2: 5×5 @ 75% or Below

** RECORD IN WODIFY!**

WOD: For Total Reps ** SEE BELOW **

WOD: Metcon (AMRAP – Reps)

10-minute AMRAP (Every 2-minutes complete the following):

— 10x American Swings (Rx)

— 8x Strict Pull-Ups (Rx+ Skill)

— 6x Burpees

— MAX Jump Rope Jumps (Rx)

KB Rx: 40-45/25-30, +50-55/35-40

Score: Total Jump Rope Jumps

Rx+ Double Unders

Rx Singles

STR B: Power Clean (SEE ABOVE)