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! **
