Angelino CrossFit – CrossFit
STRENGTH: Take 25 to 30-minutes to complete the following.
A. Find a 3-REP MAX for the Clean & Jerk (Full Squat Clean + Push Jerk or Split Jerk):
— Allow for 3-FAILED ATTEMPTS before moving on.
— Record in Wodify!
— COACH’S NOTE: Barbell Etiquette — Do your best to set the barbell down on the floor instead of dropping the bar from up high. ONLY drop the barbell when you start loading a lot of weight.Power Cleans: The last 2-sets of 8-reps should be your working (heaviest) sets.
** Beginners: Work on the 5×5 Power Clean + Front Squat + Overhead Press; increasing weight throughout and focusing on the transition.
B. If you finish early and there is time left, superset the following as many times as possible.
— Accumulate 60-seconds of Hollow Body Hold Variations
— Accumulate 60-seconds Crab Hold
— 30x Russian Twists with Any Weight of Choice and Elbows Locked Out
WOD: For Time
— 15x American KB Swings (Rx 40-45/26.5,+50-55/35)
— 10x Ring Dips (Rx+) or Tricep Dips
— 5x Burpees
— 10x Pull-Ups (Rx+ No Assistance)
— 15x Goblet Squats
STR A: Clean and Jerk (SEE ABOVE)
WOD: Metcon (Time)