Angelino 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
— 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)