12/27/2016

Angelino CrossFit – CrossFit

STRENGTH

A. STRENGTH: Take 20 minutes to complete the following.

First…Build up to find a 1RM for the Power Clean (MAX 3-fail attempts)

Then..Complete 6×3 Speed Back Squats @ 75-85% of 1RM – Take a 10 to 20 second break between sets

Power Clean (1RM)

Record for the New Year!

Back Squat (75-85%)

WOD

B. For Time

Metcon (Time)

400m Run

26x Hand Release Burpees

200m Run

26x Thrusters (Rx 75/55, +95/75)

150x Singles (Rx+ 50x Double Unders)

26x Front Rack Lunges

200m Run

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