12/16/2016

Angelino CrossFit – CrossFit

SKILL

A. SKILL: Complete the following EMOMs (19-Minutes total including breaks).

a. Snatch EMOM (8-Minutes Total):

3-Minute:

2-3x @ 60-65%

——

3-Minute:

2-3x @ 70-75%

—–

2-Minute:

1-2x @ 75-80%

**3-Minute Break**

b. Snatch Pull 3-Minute EMOM:

3-5x @ 80-90%

**2-Minute Break**

c. Snatch Balance 3-Minute EMOM:

3-5x @ 50%

Snatch

Record heaviest set

Snatch Balance (Record heaviest set)

Snatch Pull (Record heaviest set)

WOD

B. WOD: For Total Reps (13-minutes TOTAL including the breaks and cash in/out)

Metcon (AMRAP – Reps)

Cash-In: 1-Minute AMRAP of Supermans

5 Minutes AMRAP:

25x Wall Balls (Rx 20/14,+20)

25x V-Ups

**1-Minute Rest**

5-Minutes AMRAP:

15x Burpees

15x Sandbell Slams (Rx 25/20,+30/25)

Cash-Out: 1-Minute AMRAP of Supermans

Final Score does NOT include the supermans during the cash in/out.

Leave a Comment

Your email address will not be published. Required fields are marked *