Angelino CrossFit – CrossFit
STRENGTH: Take 20-25 minutes to complete the following.
A. Find a 3-REP MAX for the Power Clean:
— Allow for 3-FAILED ATTEMPTS before moving on.
— Record in Wodify!
** Beginners: Work on 5x Power Clean at a time; increasing weight throughout and focusing on form.
B. If you finish early and there is time left, superset the following as many times as possible.
— 8x DB Chest Presses
— 8x Pull-Overs
— 8x Ring Dips or 12x Tricep Dips
WOD: CrossFit Benchmark WOD — “Nasty Girls” — SEE BELOW
STR A: Power Clean (SEE ABOVE)
WOD: Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
10 Hang Power Cleans, 135# / 95#
Scale Muscle-Ups with:
— 9x Strict Pull-Ups
— or 12x Pull-Ups (Any Kipping Variation)
— or 15x Ring Rows