01/12/2020

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. 12-Minute EMOM (every 2-Minutes complete the following complex)

— 2x Clean Deadlifts + Hang Squat Cleans + 2x Push Jerks + 2 Clean Jerks

B. Clean and Jerk:

— Option 1: Build up to a heavy/1, 3 it 5 Rep MAX

— Option 2: 5×1 @ 80-95% of 1RM

— Option 3: 5×3 @ 75-85% of 1RM

WOD: For Time

OLY: Metcon (Time)

Complete the following Ladders:

— Burpee Over Bar Rep Scheme: 10, 8, 6, 4, 2x

— Power Snatch Rep Scheme: 2, 4, 6, 8, 10

Rx: 95/65

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

CROSSFIT

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

A. Inversion Practice:

12-Minute EMOM (every 2-Minutes compl3s one of the following)

— Level 1: Wall Facing Handstand Holds

— Level 2: Wall Facing handstands moving foot away from wall finding center of balance

— Level 3 scorpion kick practice into handstand

WOD: For Time ** SEE BELOW **

WOD: Metcon (Time)

Cash-In: 800m Run

5-Rounds:

— 20x Wall Balls

— 10x Single Army KB Clean and Press (Each Side)

Cash-Out: 800m Run

Rx 20/14

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