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Components

Angelino CF WOD 08112023

Hang Power Clean

Hang Clean

Ring Dips

Settings

Workout

CrossFit - Sat, Nov 25

STRENGTH

Take 20-25 minutes to complete the following. Record your heaviest sets in Wodify.

4 ROUNDS: Barbell Complex

{ 2x Hang Power Clean + 2x Hang Clean }

Starting @ 50% or less of MAX Clean and increase each round, building up to a heavy set of 1x COMPLEX. Use the following rep count and record in Wodify.

Rep Count: 3-2-1-1x

End each round with:
-- 10x Ring Dips*
-- Rest 90 to 120 seconds

*Scale and modify the Ring Dip as needed. Ask the coach for recommendations for movement progression.

Angelino CF WOD 08112023 (AMRAP - Rounds and Reps)

9-MINUTE AMRAP:

1-2-3-4-5-6... increase by 1-rep per round.
-- 100m Shuttle Run* (10 PTS)
-- XX Cleans** (Rx/+)

RX: 135/95, +155/110

*Shuttle Run: Athlete must touch the ground at the 50-meter mark of the 100-meters.

**Cleans: For a rep to count the athlete must get the bar from ground to shoulders in one movement. Power Clean, Squat Clean, and Muscle Clean are allowed – experiment with the different types of Cleans to find the movement you feel most comfortable with and can perform consistently. If the weight is too heavy scale down. Work on speed and technique, then increase weight in the future.