01/05/2020

Angelino CrossFit – CrossFit

NOTE

SUNDAY’S CLASS SCHEDULE:

— 8:30 AM OLYMPIC LAB

— 9:30 AM CROSSFIT

— 10:30 AM WOD + STRETCH

** DON’T FORGET TO RSVP ON THE WODIFY APP… NOW! **

OLYMPIC LAB

STRENGTH: Take 25 to 30-minutes to complete the following.

A. Find a 5-REP MAX for the following three movements. Take your time and rest throughout. ** RECORD IN WODIFY **

— Overhead Squat

— Hang Snatch

— Power Snatch

B. WOD: SEE BELOW

OLY B: Metcon (AMRAP – Reps)

9-minute AMRAP:

— 4-minutes of Hang Squat Cleans (Rx)

— 3-minutes of Ring Dips (Scale as Needed)

— 2-minutes of Bar Facing Burpees

Rx: 135/95

** PLEASE DO NOT DROP/SLAM BARBELLS ** THANK YOU! **

OLY A: Overhead Squat (SEE ABOVE)

OLY A: Hang Snatch (SEE ABOVE)

OLY A: Power Snatch (SEE ABOVE)

CROSSFIT

STRENGTH: Take about 25-minutes to complete the following.

A. Double Under: 8-minute EMOM (40-seconds ON ** 20-seconds OFF)

— ODD Minutes: Singles

— EVEN Minutes: Doubles **RECORD UNBROKEN REPS IN WODIFY**

B. Deadlift: ** RECORD IN WODIFY! **

— Option #1: 5×5 @ 85-95% of 1RM

— Option #2: 5×10 @ 55-65% of 1RM

WOD: For Time ** SEE BELOW **

WOD: Metcon (Time)

3-Rounds:

— 100m MB Run (Rx)

— 15x Hand Release Push-Ups or Handstand Push-Ups (Rx+ Skill)

— 200m Run

— 25x Wall Balls (Rx)

Rx 20/14

** PLEASE DO NOT PULL ON THE STRAPS OF THE MED-BALLS! ** THANK YOU! **

STR A: Double-Unders (SEE ABOVE)

STR B: Deadlift (SEE ABOVE)