Angelino CrossFit – CrossFit
STRENGTH: Take 25 minutes to complete the following. Complete Part [A] as a class and with the remainder of time complete [B].
A. 15-Minutes to drill the Clean and Jerk Complex. Start light and increase throughout:
— 2x Clean Deadlifts, + 2x Hang Squat Cleans + 1x Push Jerk + 1x Split Jerk
— Beginner Modification: 2x Clean Deadlifts, + 2x Hang Power Cleans + 1x Push Press + 1x Push Jerk
B. Superset the following with the remaining time:
— 5x Knee Raise + L-Position (Rx+ add Toe to Bar or Knee Crunch)
— 6x Turkish Sit-Ups (Each Side)
— 7x Weighted V-Ups (Weight in Hands)
WOD: For Reps — SEE BELOW
WOD: Metcon (AMRAP – Reps)
For 12-Minutes, every 3-Minutes complete**:
— 5x Box Jumps (Rx 20/24,+30/24)
— 4x Power Cleans (Rx 115/75,+135/85,++155/95)
— 3x Burpee Over Bar
*With the remainder of each 3-minute interval, complete as many Butterfly Sit-Ups as you can. The FINAL SCORE is the total number of completed Sit-Ups by the end of the 12-minutes.