12/14/2018

Angelino CrossFit – CrossFit

CROSSFIT

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

A. Power Clean & Press**: Build up to a heavy 1-REP — does NOT have to be a 1-REP MAX!

— Start light and increase weight throughout.

— Record your heaviest lifts separately in Wodify!

** Experienced Athletes can work on the full Clean (Squat) and Jerk (Any type of Jerk)

B. Superset the following as many times as you can with the time left.

— 10x DB Chest Press (Neutral Grip)

— 10x Alternating Pistols (Any Variation)

— 5 to 10x Ring Dips or 10 to 15x Tricep Dip Variation

WOD: For Time

8-Rounds:

— 4x American Swings (Rx 40-45/26.5-35,+50-55/35-40)

— 4x Handstand Push-Ups (Rx++) or Pike Push-Ups (Rx)

— 4x Box Jumps (Rx 24/20,+30/24)

— 4x Alternating Snatches (Use KB or DB)

STR A: Power Clean (SEE ABOVE)

STR A: Push Press (SEE ABOVE)

STR A: Push Jerk (SEE ABOVE)

STR A: Clean and Jerk (SEE ABOVE)

WOD: Metcon (Time)

SEE ABOVE