Angelino CrossFit – CrossFit
STRENGTH: Take 20 to 25-minutes to complete the following.
A. Build up to a heavy set of 3-REPS for the Clean and Jerk. DO NOT DROP BARBELLS – unless you really have to because of weight)
— Record heaviest lift in Wodify!
— Beginners: Practice the Clean & Press 5-Reps at time and increase throughout.
B With the time left, complete as many sets of the following. Starting of light and increase weight throughout.
— 5x Good Mornings (from the racks w/moderately heavy weight)
— 5x Strict Presses
–5x Ring Dips (or 5x Tricep Dips – 3 seconds at the top and bottom)
— 1-minute Plank of Choice
WOD: SEE BELOW
STR A: Clean and Jerk (SEE ABOVE)
WOD: Metcon (Time)
— 300m Run
— 30x Air Squats
— 200m Run
— 20x Plate Ground to Overhead (Rx 25/15,+35/25,+45/35)
— 100m Pinch Grip Plate Carry
— 10x Burpee Pull-Ups (Modify: Double Push-Up Burpee)