12/30/2016

Angelino CrossFit – CrossFit

STRENGTH

A. STRENGTH: Complete the following 15 minute EMOM (5 rounds). Start your lifts at 40-50% and increase gradually as you go. Do not go too heavy – work on form and power! **Record your PR’s**

Minute 1: 1x Snatch Deadlift + 1x Hang Snatch

Minute 2: 1x Power Snatch + 1x Hang Snatch + 1x Overhead Squat

Minute 3: 2-3x Full Snatch

Hang Snatch

Snatch

Overhead Squat

Power Snatch

WOD

B. WOD: For Total Reps

Metcon (AMRAP – Reps)

Total Reps

Round #1: 6 Minute AMRAP

Minute 1: Thursters (Rx 75/55,+95/75)

Minute 2: Jump Rope (Rx+ Double Unders)

–Repeat 2x–

2 MINUTE REST

Round #2: 4 Minute AMRAP

Minute 1: Straight Leg Sit-Ups

Minute 2: Hand Release Push-Ups

–Repeat 1x–

Cash-Out: 600m Run (Not part of score)

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