12/19/2016

Angelino CrossFit – CrossFit

STRENGTH

A. STRENGTH/SKILL: Complete the following four (4) EMOMs. Complete one set of the complex every minute on the minute taking a two (2) minute rest between each EMOM. (18 Minutes Total)

Complex: 2x Power Cleans + 1x Front Squat + 1x Push-Jerk

a. 4 Minute EMOM @ 60-65% of Jerk 1RM

**2 Minutes Rest**

b. 3 Minute EMOM @ 70-75%

**2 Minutes Rest**

c. 3 Minute EMOM @ 80-85%

**2 Minutes Rest**

d. 2 Minute EMOM @ 90-100%

WOD

B. WOD: For Time (15 Minute Cap)

Metcon (Time)

Cash-In: 25x Burpees

5-15-30x of..

Wall Balls (Rx 20/14,+20)

Pull-Ups (Rx+ No Band)

Cash-Out: 25x Burpees

MOBILITY/STRETCH

C. MOBILITY: After the WOD ask coach for recommendations or see “Supple Leopard” book for ideas. Pick your problems areas and do something about them!!

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