Angelino CrossFit – CrossFit

NOTE

** WANTED!! GRANITE GAMES CONTESTANTS NEEDED!! **

Hey Angelinos!! As many of you already know.. we’ve got a bunch of groups signed up for the GRANITE GAMES on MArch 7th (Saturday). 5 to be exact!!

If anyone is still interested..we’ve got groups almost formed!! We’ve got…

— Andrea Shay and Nayeli Horst down to form a team.. and

— Coach Jonathan Ramos and John Loose are down to also for a team..

If you are interested please TEXT ME or TALK to me at the gym. Please don’t miss out on this incredible opportunity. And the fact that it’s a big group going.. you know it’s gonna be fun!!

Coach Karlos — 818-679-6417

CROSSFIT

STRENGTH: Take about 25-minutes to complete the following.

A. Take 15-Minutes to drill the following complex as many times as you can. Start with a lighter weight and increase gradually throughout. Do NOT MAX OUT!! .. But… **RECORD HEAVIEST SET LIFTED IN WODIFY!**

— 2x Hang Clean High Pulls + 2x Hang Power Cleans + 2x Front Squats (Advance Athletes can do 1x Hang Squat Clean + 1x Front Squat for practice.)

B. Complete 3-Rounds of the following:

— 3x Hanging Strict Knee Raises.. INTO >> Hanging L-Sit.. INTO >> Strict Toes- To-Bar (Rx+ Option)

— 6x Windmills (Each Side) — Don’t go too heavy!

— 9x Double KB Hang Clean (Advance Athletes can do Hang Squat Cleans for Practice)

WOD: For Time ** SEE BELOW **

WOD: Metcon (Time)

6-Rounds:

— 100m Run

— 10x Sit Outs

— 100m Run

— 10x Toes to Bar (Rx)

WOD: Toes-To-Bar (SEE WOD)

STR A: Hang High Pull (SEE ABOVE)

STR A: Hang Power Clean (SEE ABOVE)

STR A: Front Squat (SEE ABOVE)

STR A: Hang Squat Clean (SEE ABOVE)